This is the forty-fifth edition of The Duluth Runner Interview Series, where I get in touch with (mainly) local runners and athletes to share a bit of their story while inspiring others to pursue an active lifestyle.

Intro

“Hello my name is Kate Mills. I am honored to contribute to the Duluth Runner as I have been running around Duluth for about 41 years!

It all started in my backyard right below UMD, about a mile from the entrance of Chester Bowl (that used to be my long run: there and back no stopping!) and continues to this day mostly on the trails and roads in Lakeside.

After some time away from Duluth, my husband Dylan and I returned to our lovely city by the lake about 12 years ago. I am a nurse anesthetist at Essentia Health and Dylan is a fire fighter here in Duluth. We are raising our golden retriever Gus (12) and two boys Hendrik (11) and Oskar (8) back in our hometown and proud to be part of such a great community!”

Interview

Why is running important to you?

When I look back at how running has impacted me throughout my life the common thread seems to be connection. Those connections include relationships with friends and family and also mind/body self care.

Since moving back to Duluth, my running journey is typical of our smallish town. I was at a birthday party with my son and a good friend Becky introduced me to another Kate and said “You both like to run, you should talk!” It just happened that this Kate was part of a what we now call RWF (Running with Friends) and was actually a larger branch of my Dads runnning group. Well, the rest is history I guess.

I joined the madness of early morning alarms, frigid training runs, headlamps and bonus of post run coffee on Saturdays. But the real bonus has been the connections to these women and adventures they have given me.

These connections started back when I was younger and would go on runs with my dad (Mike Hieb). This love of running together lead us to our first marathon as we were long distance training partners when I was a junior in college at the U of M. We finished our first Grandmas marathon together in 2001. To this day, I still remember our conversations along the course. We checked in and chatted with the extra adrenaline in the first half and carried each other to the end in silence (except for a few “Keep your arms moving Kater!”) during the last turn and straight away. We finished and decided we never need to do that race again…well we ran it again the next year-typical runners!

Now fast forward to 2015 and my new connection to RWF and I jumped back into marathon training. This time around it was a way for me to carve out time for myself. This is never easy as a busy working mom with two little boys but I had the motivation and inspiration created by the RWF crew to get me up in the morning. We have completed training programs, marthons, halfs, 5ks to 50 milers and my experiences with these women and connections will always mean more to me than the place, pace or medal.

I connected with more than just runners. They are kind, talented, loving and everything that makes Duluthians so wonderful and unique!

What are the top two or three things that you do to prevent injury? Have you been susceptible to certain injuries in the past?

I am a runner that does not stretch. I learned the hard way after having my second son that I also need to put in my time for core, stretching and strength.

I had an SI (sacroliliac) joint issue after having kids that got better as I became stronger and focused on core training and some PT (who are miracle workers in my book!). I have discovered that weekly hot yoga classes at Duluth Yoga also have been a key component to staying injury free.

Since Covid began, I also discovered AP Training. Anna Mcgee and her daughter Paige Stratioti combine stretching, strength training, cardio and wellness through virtual classes. It has been a silver lining for me these past 10 months and turned my weak running arms into someone who actually can do a few push ups (on my toes) and have seen the benefits of consistent weight training. I’m excited to see the benefits that it will bring me in my running.

What keeps you motivated when you don’t feel like heading out the door for a workout?

The daily motivation is that I know myself – my brain and body both feel so much better after a good workout! It doesn’t always need to be a run but I love that we have the beauty of Duluth to go explore. I love heading out on the trails in all seasons, a run or walk along the lake or a winter ski on the variety of local trails. We are surrounded by so many options that it hard not to want to get in a daily dose!

Who is in your running support group (training partners, people to bounce ideas off of, etc.)?

My support group starts right in my home. My two boys and husband Dylan have always been my biggest cheerleaders. Dylan and I both grew up with families that were active and enjoyed the outdoors so it is an important part of who we are as a family.

I also want to raise boys that can looks at both of their parents and find inspiration. They see me set goals, commit to them, supoort others and work hard. They are the 3 people that always make that finish line so much sweeter! Plus all three are much better at hockey, golf, lacrose or simply throwing a football that running is the one thing I can stlll beat them at – for now!

Also as stated before my RWF group made me the runner I am today as well as the support of my parents (Mike & Shirleen Hieb) and mother in law (Kathy Mills). They came over countless very early mornings to allow me to get in that long Saturday run when I am training for a race.

When/what is your next race?

I am currently signed up for Grandmas Marathon but not sure if I want to put in the training. When I think about Eugene Curnow or Voyageur it makes me much more excited so I am hoping to get in a local trail race this summer. That being said, I am also very content with having the flexibility of just enjoying fresh air, a variety of activities and not having a plan to follow. Half of the time I just like cheering on other runners as much as I enjoy running the race so hoping to support others if able to this year!

Do you prefer roads or trails and why?

I like a mix of both-depending on the weather and my mood. If I have more time, I like the trails and to take it nice and easy (as I tend to trip often). I also have those days that I just don’t want to use my brain as much and will hit the road! My favorite loop is from our home up to Hawks Ridge and with a mix of roads and Amity or Lester trails.

What do you think about while you run?

I let my mind wonder but also try to just be present with myself. I try not to think about my to do list but allow myself time just to be. As someone who works in healthcare, I am always grateful for a healthy body and never take that for granted, A common quote from me is “We get to do this!” I also will listen to music to keep my mind happy – my playlist usually consists of the 80’s or something my 11 y.o. son would listen to – its my excuse to stay “Hip!”

What is your most memorable race or running achievement?

I have run a good variety of races and hard to decide on one because they are each so special to me. I have amazing memories from becoming a Boston Marathon finisher in 2016 to running Eugene Curnow in 2019 with my dad and sister Betsy Levar.

In between, I completed my first 50 miler in Marquette almost hand in hand with Tammy Davis and convinced my husband Dylan to run his first 50k at Chippewa Moraine. I have also crewed friends (Amy Broadmoore & Tammy Davis) in the Superior 100 and took on the 50 miler. That unique experience and those tough yet beautiful trails are always a weekend I look forward to with our Red Hat Crew.

Name one racing experience you would like to forget (please describe).

I’m thankful that I have never wanted to forget a race-well maybe the last 2 miles of any marathon and also wondering why that William A. Irvin boat is 10 times longer during marathons than on any other day!

What is something non-running related you would like to share with readers?

I am a closet crocheter, avid cabin goer (we live in Duluth just to be closer to our family cabin in Ely) and sauna influencer (thanks to Cedar and Stone).
Last but not least I am a YouTube sensation-well not really but during this pandemic I decided to start “Kate’s Fake Cooking Show.” I convinced my family to join me and it has become a good way to laugh through some hard times this past year.

I would also like to add my favorite quote by my Dad:

“Besides the physical running…side by side, eye ahead conversation provided a chance to share good stuff and hard stuff…the cadence of running conversation before first light laid to rest plenty of worry…and celebrated grateful joys.” -Mike Hieb

Closing

Many thanks to Kate for agreeing to stop by Duluth Runner and share some of her knowledge/experiences with everyone. I hope you enjoyed this edition of the Interview Series – stick around for more to come!