The Duluth Rundown

Emma is a Duluth native, CrossFit athlete, multiple-time Garry Bjorkland Half Marathon and Grandma's Marathon finisher, and Certified Nutrition Specialist/Licensed Nutritionist. Listen in as Tony and Mike learn the basics of nutrition in the context of a training for running performance. This immensely important subject is confusing, complex, and full of conflicting viewpoints when it ... Read more

Race results are hot off the press from the NMTC Spring Trail Race Series, Superior Spring Trail Races, Madeline Island Marathon, and Northland 5k for Food Allergy. Upcoming races are plentiful, including the Pike Lake Races on 5/31, Going Bananas Run on 6/7, CSM John S. Werner Memorial 5k on 6/14, Grandma's Marathon on 6/21, ... Read more

Shannon is a Twin Ports runner who started with road half marathon running and racing as a way to be productive with fitness, and has steadily increased her distance focus to several 100-mile finishes and sights set on even longer! Tune in with Mike and Tony to hear about Shannon's running story and experience with ... Read more

Race results from a couple local 5k road races are discussed, and the upcoming race calendar is filling out into May with a variety of road and trail running events of many distances.  This month's Trails Report is a fickle subject, with Duluth area trails being announced as “open for the season” but with rain ... Read more

Race results are in from the first YAF series race, the Fennessey 4k, from Grandma's Marathon. Upcoming races include another YAF race, Fitgers 5k on April 12th. The Victory 5k in Hibbing is on April 26th, and the NMTC Spring Trail Race Series begins on April 30th. Trail Conditions: Closed. If it's below freezing they ... Read more

Eric is a previous TDR Podcast interview subject, local Duluth runner/gravel cyclist/nordic skier, and had a tremendous race season in 2024 as a fresh 40-year-old. Eric had a foot surgery, and finished both the Day Across Minnesota 240-mile gravel bike race and Superior Fall 100 Mile trail run, all within 6 months! Listen in to ... Read more

Race results are fresh off the press from the Freeze Yer Gizzard Blizzard Run 5k/10k, Duluth Winter Trailrunning Series races Hartley 10k and Frozen 4 Hour/5k, and the infamous Arrowhead 135. The single early-season race we could find locally is the Saint Fennessy 4k in Hermantown on March 15, 2025. Registration is open! Trail conditions are ... Read more

Steve Sandberg might have an unlikely path to finishing five Boston Marathons in a row, going for 10! A local Duluth runner, Steve ended up in the area after living in many locations and engaging in various outdoor pursuits. Initially turning to the marathon to give his life a little discipline and purpose, decades later ... Read more

Race results are in from the Gobble Gallop, and the Duluth Winter Trailrunning Series. There are two races left in the Series: Hartley 10k on 1/25 and Frozen 4 Hour on 2/15. Freeze Yer Gizzard Blizzard Run in I-Falls is 1/18, and dot watchers can enjoy Arrowhead 135 starting 1/27.  Trail Conditions have been utterly ... Read more

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 ... Read more

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. ... Read more

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 ... Read more

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 ... Read more

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 ... Read more

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 ... Read more

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 ... Read more

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 theduluthrundown@gmail.com! Trail Conditions are discussed – generally open, might be overgrown. Warmer, drier weather helps keep natural surface trail ... Read more

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 ... Read more

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 ... Read more

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! ... Read more

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 ... Read more

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 ... Read more

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 ... Read more

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 ... Read more

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 ... Read more

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 ... Read more

Cristina is a local Duluth marathoner and athletic trainer. Listen in on how she got started running, her journey up…

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 ... Read more

Race results are listed from Wild Duluth, Pumpkin Run, North End Nightmare, NMTC Fall Trail Series. Upcoming races and dates…

Race results are listed from Wild Duluth, Pumpkin Run, North End Nightmare, NMTC Fall Trail Series. Upcoming races and dates are listed.  Trails in Duluth are closed leading up to the hard frost. Tony discusses feel versus effort versus pace and how to learn to measure how they each feed into one another. Running at ... Read more

Former TDR interview subject Jess Koski and his wife Julie call in to Tony and Mike while walking across the…

Former TDR interview subject Jess Koski and his wife Julie call in to Tony and Mike while walking across the continental United States! Listen in as Jess and Julie stop at the Mississippi River and talk about why they are doing this, how they are doing this, and some awesome stories from the trip so ... Read more

Race results are in from: Aruna 5k, NorthShore Run, NMTC Fall Trail Run Series, Duluth Women's 10 Miler, Grand Traverse,…

Race results are in from: Aruna 5k, NorthShore Run, NMTC Fall Trail Run Series, Duluth Women's 10 Miler, Grand Traverse, Cloquet River Run, Whistlestop Marathon, and the Bemidji Blue Ox Marathon. There are a handful of upcoming races as well. Tony and Mike discuss trail conditions, which have a wet surface due to recent rains, ... Read more

Brent is a local runner who has completed well over 20 road marathons, including many Grandma's Marathon events with a…

Brent is a local runner who has completed well over 20 road marathons, including many Grandma's Marathon events with a PR of 2:31. Nearing 70 years old, Brent still continues to put up impressive times including challenging age group marathon records and racing for a sub-3 hour finish time. Brent discusses running and nordic skiing ... Read more

PREFACE: We had some microphone tech issues occur so please excuse the rough recording quality! Local races from August and…

PREFACE: We had some microphone tech issues occur so please excuse the rough recording quality! Local races from August and September are discussed, as well as area races upcoming through the rest of September. Trail conditions are getting into good shape but fall can be rainy and it's smart to look out for muddy conditions ... Read more

Dave Wicker is the head track and field coach specializing in distance coach at Duluth East High School, and has…

Dave Wicker is the head track and field coach specializing in distance coach at Duluth East High School, and has been running in Duluth for 5 decades. Dave shares some advice and trends from coaching running for thousands of kids through their formative years, and stories from running in Duluth from across the years including ... Read more

Many race results are outlined from a busy July in the local Duluth area race scene. Although August is a…

In Episode 62, lifelong Duluthian Chelsey Youngberg talks with Mike and Tony about growing up as a high school and…

Looking back to June, race results are in from the NMTC Spring Trail Running Series, Last Runner Standing, Grandma's Marathon…

Roger Reinert has lived and ran in Duluth for over 20 years, completing many road and trail runs up to…

Race results are discussed from the nearly-completed NMTC Spring Trail Run series, Pike Lake 10k/Half Marathon, Madeline Island Marathon, Superior…

Kyle joins Tony and Mike to talk about an accidental introduction to running while in junior high and high school,…

Race results from Fitger's 5k are announced, and lots of upcoming races including a race for everyone on May 20…

BLAST FROM THE PAST SPECIAL: Tony and Mike have recently selected a handful of interview segments that they find particularly…

To start off April, Tony and Mike run down results from the St. Fennessey 4k and preview the Fitger's 5k…

Race Results are discussed from several Duluth Winter Trailrunning Series races, as well as a couple up-north cold ones from…

Jason Kask is a lifetime Duluthian and multi-sport endurance coach and enthusiast. Although he specializes in nordic skiing, Jason has…