FRC

FRC Freedom Running Club (FRC) provides personalized, evidence-based coaching for runners of all levels.

Our mission is to empower athletes to safely achieve their goals through proven, customized training.

06/23/2026

Road to PB&J and Chicago Marathon Day 1 - Intro

Before we begin our Road to PB&J & Chicago series, let’s talk about what’s possible when you trust the process.

This weekend at Grandma’s Marathon, Freedom Running Club athlete Lee Ankrum crossed the finish line in 4:36:29, winning the women’s 70-74 age group and qualifying for 5 World Marathon Majors, including Boston and Chicago.

But the result itself is only part of the story.

Just one year ago, Lee ran this same race 25 minutes slower.

And when she first joined Freedom Running Club about a year and a half ago, she was 1 hour, 9 minutes, and 56 seconds slower than the performance she delivered this weekend.

That’s what consistent, smart training can do.

It’s why we race.

And it’s why we’re excited to launch our newest series:

🎥 Race Local. Dream Big.
🏃 Road to PB&J & Chicago 2026

Over the next few months, we’re taking you behind the scenes as we prepare for two very different races with one common goal: helping runners become the best version of themselves.

Along the way we’ll cover:

✅ The key workouts we’re using to prepare for the PB&J 5K and 10K and the Chicago Marathon

✅ How to safely build mileage and long runs

✅ The science behind effective marathon training

✅ Training in Florida heat and how it can become an advantage

✅ Race strategy, pacing, fueling, and recovery

✅ Why local tune-up races like PB&J can play a major role in marathon success

✅ PB&J race preparation, race-day ex*****on, and post-race lessons

✅ Chicago Marathon course strategy, travel, logistics, carb loading, expo tips, and race-week preparation

And we’ll be sharing the real experiences, successes, challenges, and lessons learned from the athletes training alongside us throughout the journey.

Because great race performances don’t happen on race day.

They happen through months of preparation.

Lee’s performance at Grandma’s Marathon is proof of that.

Now it’s time to start building toward the next goal.

Welcome to Day 1 of Race Local. Dream Big.

Let’s get to work.

PBJRun MarathonT

06/22/2026

Fly 30s ⚡🏃‍♀️🏃‍♂️

Summer training isn’t just about building mileage.

At FRC, we make sure athletes stay connected to fast running all year long, and Fly 30s are one of our favorite ways to do it.

These short accelerations help athletes:
⚡ Develop speed and power
🦵 Improve running mechanics and efficiency
💪 Build speed strength
🏃 Reinforce proper movement patterns that carry over to racing

The goal is to build complete athletes, not just athletes who can handle more miles.

A strong fall season starts with the work you do in the summer.

“Empowering runners to safely achieve their goals with proven, customized methods.”

Want to identify the biggest gaps in your training?
Take our Training Gaps Assessment:
https://go.freedomrunningclub.com/apply-a

IG/Facebook: freedom running club
TikTok/YouTube:
Strava: Freedom Running Club

06/20/2026

🔥🏁 Day 20: Race Morning – It’s Time

You’ve made it.

The training is done. The workouts are done. The preparation is done.

Now it’s time to trust it.

Take a moment today and be proud of yourself. Most people will never commit to a goal like this, let alone put in months of work to get to a starting line.

As you head to Two Harbors this morning, remember:

✅ Stay calm
✅ Follow your plan
✅ Trust your training
✅ Stick to your fueling strategy

And most importantly...

Do not try to bank time.

You can bank energy. You can bank patience. You can bank discipline.

But you cannot bank time.

Let the early miles come to you. Stay relaxed. Stay controlled.

Remember what we’ve talked about throughout this series:

🏁 The race doesn’t start until Mile 20.

When you get there, that’s when you can start asking bigger questions of yourself.

Until then, execute.

And don’t forget those race mantras you’ve been practicing all training cycle. The physical cues. The mental reminders. The reasons you’re here.

When things get tough, lean on them.

Today is your chance to show what months of preparation have built.

Now go enjoy it.

Go race smart.

Go race brave.

And go find out what’s possible.

🔍 Find your training gaps:
https://go.freedomrunningclub.com/apply-a

💬 Empowering runners to safely achieve their goals with proven, customized methods.

IG/Facebook: freedom running club
TikTok/YouTube:
Strava: Freedom Running Club

06/18/2026

✅🏁 Day 19: Have Your Race Day Checklist Ready

One of the best ways to reduce race-day stress is to have everything ready before you go to bed.

Make sure you’ve packed:
👟 Race shoes
🏃 Race kit and bib
⚡ Fuel and electrolytes
🎒 Gear check bag
🧤 Any layers, arm sleeves, or gloves you’ll need
⌚ A fully charged watch

I recommend laying everything out where you can see it. This helps ensure nothing gets forgotten and gives you confidence that you’re ready to go.

Remember, the night before the race isn’t about gaining fitness—it’s about setting yourself up for success. Having everything organized can help you relax, sleep better, and wake up focused on the task ahead.

💬 Bottom line:
The more prepared you are the night before, the less you have to think about on race morning.

🔍 Find your training gaps:
https://go.freedomrunningclub.com/apply-a

💬 Empowering runners to safely achieve their goals with proven, customized methods.

IG/Facebook: freedom running club
TikTok/YouTube:
Strava: Freedom Running Club

06/17/2026

🌤️🏁 Day 18: Weather Update & Race Day Strategy

With about a week to go, the forecast for Grandma’s Marathon is looking pretty favorable.

Current forecasts for both Duluth and Two Harbors are showing:

✅ Mid-50s at the start
✅ Light winds around 5 mph
✅ Little to no chance of rain

Temperatures may climb into the low 70s by the time many runners finish, but overall these are solid marathon conditions.

Compared to the last two years:

🌧️ 2024: Cold, rainy, and windy for much of the race

🥵 2025: Warm and humid with temperatures climbing throughout the morning

This year’s forecast is shaping up to be much more runner-friendly.

Because of that, many runners may not need much in the way of extra layers once the race begins.

However, if you tend to get cold before races, consider:
🦾 Arm sleeves that can be rolled down if you warm up
🧤 Light throwaway layers while waiting for the start

Remember that race morning starts in Two Harbors, and you’ll spend time standing around before the gun goes off.

The biggest takeaway?

Don’t overcomplicate things.

Current conditions suggest a day where runners should have a great opportunity to show the fitness they’ve built throughout the training cycle.

Of course, forecasts can still change, so keep an eye on updates throughout race week.

💬 Bottom line:
No rain, light winds, and reasonable temperatures would be a welcome change from the last two years. If the forecast holds, conditions should allow a lot of runners to chase big goals.

🔍 Find your training gaps:
https://go.freedomrunningclub.com/apply-a

💬 Empowering runners to safely achieve their goals with proven, customized methods.

IG/Facebook: freedom running club
TikTok/YouTube:
Strava: Freedom Running Club

06/16/2026

🏁 Day 17: Surviving the Grandma’s Marathon Expo

The expo for Grandma’s Marathon is held at the Duluth Entertainment Convention Center (DECC)—the same place you’ll catch the buses to the start on race morning.

First things first:

✅ Pick up your bib and race packet
✅ Double-check your gear check bag information
✅ Familiarize yourself with where you’ll be returning on race day

A few things to know:

📍 The expo is spread across two large rooms, with packet pickup located in the second room.

🏃 If you’re attending on Friday, remember the Grandma’s 5K is taking place that day, so expect larger crowds and a little more activity around the venue.

⚠️ Most importantly: limit your steps.

It’s easy to spend hours walking around an expo, but remember why you’re here—to race tomorrow.

That said, this is the 50th running of Grandma’s Marathon, so I’d definitely recommend checking out the official apparel and merchandise while you’re there.

❓ Have questions?

There is a large information booth near the front of the expo with volunteers who can help with race logistics, transportation, and event questions.

💬 Bottom line:
Get what you need, enjoy the experience, but don’t spend so much time on your feet that you impact race day.

🔍 Find your training gaps:
https://go.freedomrunningclub.com/apply-a

💬 Empowering runners to safely achieve their goals with proven, customized methods.

IG/Facebook: freedom running club
TikTok/YouTube:
Strava: Freedom Running Club

06/14/2026

🚌🏁 Day 16: Grandma’s Marathon Race Day Logistics

One of the best things you can do for race day?

Reduce stress BEFORE the race even starts.

Here are a few important logistics tips for Grandma’s Marathon:

🚌 Buses to the Start
You’ll catch buses from the expo/DECC area that take runners up to Two Harbors for the start.

➡️ Get there EARLY.
The lines get very long and race morning moves quickly.

🚻 Bathroom Lines
As soon as you arrive at the start area…

👉 Get in the bathroom line immediately.

Seriously.

The lines become VERY long the closer it gets to the start, and this is one of the biggest mistakes first-time runners make.

🎒 Gear Check
Your gear check bag from the expo gets transported to the finish line for you.

Use this well:
✅ Extra layers before the start
✅ Dry clothes for after the race
✅ Different shoes for post-race comfort

🏃 Corrals & Entering the Start
There are separate corrals:

A
B
C
And if you’re in one of the front corrals, you do NOT have to walk all the way through the back of the field to get there.

There are side entrances where volunteers will simply check your bib as you enter.

Knowing this ahead of time can save you a lot of unnecessary stress race morning.

💬 Bottom line:
A smoother race morning helps create a calmer race mindset.

The less energy you spend stressing before the gun goes off… the more energy you’ll have when the race actually starts.

🔍 Find your training gaps:
https://go.freedomrunningclub.com/apply-a

💬 Empowering runners to safely achieve their goals with proven, customized methods.

IG/Facebook: freedom running club
TikTok/YouTube:
Strava: Freedom Running Club

06/13/2026

Mini hill intervals in the summer ⛰️🏃‍♂️

At FRC, we believe these sessions should be a consistent part of summer training — not just an occasional workout.

Why? Because summer base doesn’t need to be only easy miles, and it shouldn’t be about developing just one piece of the athlete.

Mini hills help us build the whole runner by developing:
💪 Strength specific to running
⚡ Speed and power without overloading the system
🦵 Better mechanics, posture, and coordination
🏃 A stronger foundation for fall racing

When used consistently through the summer, they keep athletes connected to faster running while still building aerobic capacity and durability.

“Empowering runners to safely achieve their goals with proven, customized methods.”

Want to identify the biggest gaps in your training?
Take our Training Gaps Assessment:
https://go.freedomrunningclub.com/apply-a

IG/Facebook: freedom running club
TikTok/YouTube:
Strava: Freedom Running Club

06/12/2026

🌊🏁 Day 15: Fun Things To Do in Duluth Before/After Grandma’s Marathon

If you’re heading to Duluth for Grandma’s Marathon, there are some awesome spots worth checking out.

But first:

⚠️ Before the race, limit your steps and don’t turn race weekend into a sightseeing marathon.

Here are some favorites from my trips there:

🍝 Va Bene
An awesome pre- or post-race meal spot with great Italian food, good gluten-free options, and REALLY good gelato (which hit different after the race last year 😅).

☕ Duluth Coffee Company
A great lunch option and somewhere I ended up eating multiple times both years I was there.

🍞 Duluth’s Best Bread
Absolutely worth the stop. Amazing bread—including sourdough that I brought home multiple loaves of both trips.

Fun fact:
All 3 spots are along the main road through town, making them easy stops during your stay.

🧥 Duluth Pack Store / Duluth Trading Area
If you’re a fan of Duluth gear and outdoor culture, it’s worth checking out while you’re there.

🌊 Lake Superior Pier & Beach
Spend some time here during your shakeout run or after the race.

You’ll see:

Massive old ships
Incredible lake views
The full scale of the largest freshwater lake in the world
It’s one of the coolest parts of the entire trip.

💬 Bottom line:
Enjoy Duluth—but protect your legs before race day so you can actually enjoy the race too.

🔍 Find your training gaps:
https://go.freedomrunningclub.com/apply-a

💬 Empowering runners to safely achieve their goals with proven, customized methods.

IG/Facebook: freedom running club
TikTok/YouTube:
Strava: Freedom Running Club

06/11/2026

First fly 30s session of the summer ⚡🏃‍♀️🔥

FRC middle school, high school, and soon-to-be college runners getting in their first true speed session as they prepare for the fall season.

Even during summer mileage, we never want to get too far away from fast running.

Fly 30s are a great way to:
⚡ Improve speed & speed strength
🦵 Reinforce efficient running form
💨 Develop coordination and mechanics
🏃 Stay connected to quicker paces without excessive fatigue

The goal is building complete runners — not just piling on miles.

“Empowering runners to safely achieve their goals with proven, customized methods.”

Want to identify the biggest gaps in your training?
Take our Training Gaps Assessment:
https://go.freedomrunningclub.com/apply-a

IG/Facebook: freedom running club
TikTok/YouTube:
Strava: Freedom Running Club

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33601–33626, 33629–33631, 33633–33635, 33637, 33646, 33647, 33650, 33655,

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