The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset

Your expectations are not reality. Have you ever trained for a race, prepared for every possible detail, and then found yourself struggling because race day didn't feel anything like you expected? This episode of The One More Hour Podcast explores the gap between expectations and reality, and why that gap can derail runners faster than physical discomfort itself. From 50Ks to backyard ultras, we spend months preparing our bodies, practicing nutrition, planning pacing, and imagining how race day will unfold. But expectations are predictions, not promises. When reality doesn't match the picture in our heads, disappointment can quickly turn into doubt, panic, or the decision to quit. This episode breaks down how to recognize when you're arguing with reality instead of responding to it, how to separate disappointment from danger, and why problem-solving is one of the most valuable skills an endurance athlete can develop. You'll learn why managing expectations doesn't mean lowering your goals, how to build flexibility into your race strategy, and how to shift from emotionally driven questions to useful ones that keep you moving forward. The race you imagined before the starting line was a prediction. The race you're experiencing now is information. Sometimes, the most important thing you can do is stop trying to make reality match your expectations and start working with what's actually in front of you. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

Your brain doesn't usually tell you to quit. It tells you to be reasonable. After hours of running, fatigue, discomfort, uncertainty, and doubt can cause your mind to start building a convincing case for why stopping is the logical thing to do. You've already exceeded your goal. You have work Monday. You're worried about getting injured. You can always come back next year. Suddenly, quitting doesn't feel like quitting anymore. It feels like the smart decision. In this episode of The One More Hour Podcast, we takes a deeper look at the backyard ultra exit narrative. Aka the moment your brain starts looking for an out, and the psychology behind why these thoughts can become so believable during an ultra. You'll learn: Why your brain starts searching for relief when faced with prolonged discomfort and uncertainty The difference between having a thought and treating that thought like a fact How cognitive fusion can cause runners to become hooked by thoughts like "I can't do this" or "I need to quit" Practical cognitive defusion techniques, including "I'm having the thought that..." and "Thanks, brain" How to recognize and name your recurring exit narratives before they take over Stories from her first backyard ultra and how she unknowingly built a logical case for her own exit The coyote story from her second backyard and what it taught her about the brain's ability to create an out The identity trap: when success becomes permission to stop How to establish predetermined stopping criteria so you aren't making important decisions in your most fatigued state Why your crew can either help you stay grounded or accidentally add evidence to the lawyer's case How to practice cognitive defusion and psychological flexibility in everyday life and during training The goal isn't to eliminate negative thoughts, fear, doubt, or discomfort. Those things are part of being human and part of ultra running. The goal is to create enough space between you and your thoughts that you can choose your response instead of automatically obeying the story your brain is telling you. Because your thoughts aren't commands. They're thoughts. And sometimes, all you need to do is recognize the Lawyer, say "Thanks, brain," and decide what to do next. One more yard. One more hour. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

What does it take to keep going when the race stops being about miles and becomes a battle between your mind and your body? Levi Yoder knows a thing or two about that. Levi went from starting his running journey in 2019 to completing his first 100-miler in 2022 and then winning his first backyard ultra and earning a spot at Big’s Backyard Ultra. Since then, he has competed at Big’s three times, including the 2022 World Team Championship, the 2023 Individual Championship, and the 2024 World Team Championship, where he reached an incredible 75 yards and more than 312 miles. In this episode, Levi takes us inside those three world stage experiences and shares how his approach has evolved, from being completely underprepared for his first backyard to learning how to pace himself, manage the mental highs and lows, fuel, sleep, communicate with his crew, and conserve energy for the long haul. We talk about: How Levi went from a new runner to a 300+ mile backyard ultra athlete The biggest lessons he learned from his first backyard How his experiences at Big’s Backyard Ultra changed from 2022 to 2024 Why confidence can sometimes become a liability in a backyard Learning to expect the low points and knowing they will pass His strategy for caffeine, naps, and sleep during multi-day races Why remaining emotionally neutral can be such a powerful skill How he uses discomfort in everyday life to prepare mentally for the backyard The importance of having a crew who knows you and can make decisions when you're exhausted Why his wife and crew are such an important part of his success His 2024 Big’s experience and what ultimately took him out at 75 yards How he balances pushing his limits with knowing when it's time to stop Why he believes there may always be another level to reach And perhaps most importantly, Levi shares what he believes now that he didn't believe when he started running backyards: You might be capable of far more than you think you are. Whether you're training for your first backyard ultra or wondering what it takes to go 100, 200, or 300+ miles, there are plenty of lessons in this conversation you can take into your next race. Find Levi on Instagram at @way_co_ultra_runner and on Facebook and Strava as Levi Yoder. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

What does it actually take to crew a Backyard Ultra? Your runner has spent months preparing for the race. But what about the people sitting at camp? A great backyard ultra crew doesn't just hand out bottles and cheer when their runner comes through. They're the runner's second brain: managing logistics, protecting their energy, thinking ahead, solving problems, and helping them make good decisions when fatigue starts to take over. This episode is a complete Backyard Ultra Crewing 101 guide, created specifically for runners to send to their crew before race day. We start with the basics: what a backyard ultra is, how the format works, what the runner can and can't do during the hour, and why pacing and camp time matter. From there, we get into what makes a great crew and how to create an organized, calm camp where your runner can reset every hour. You'll learn about: Camp organization and why everything needs a home Why your crew is your second brain What your runner needs to communicate to the crew before race day Understanding your runner's minimum, realistic, and stretch goals Nutrition, hydration, electrolytes, and sticking to the plan Creating contingency plans when your runner stops wanting their usual food Shoes, socks, blisters, chafing, clothing, and preventative care How to communicate with a tired runner without creating more decision fatigue Why "How are you feeling?" may not be the best question to ask How to give your runner simple choices and reduce the number of decisions they have to make Why you shouldn't let your runner make a major decision while sitting in the chair How to prepare for the next yard before your runner even gets back to camp What changes when the race goes from hours into multiple nights How to adapt when weather, nutrition, sleep, feet, or fatigue don't go according to plan Problem-solving instead of panicking Why your crew's emotional state can affect your runner Why crew members need to eat, hydrate, rest, and take care of themselves, too How the crew's role changes when the goal is 10 yards versus 50, 100, 200+ miles And perhaps most importantly, we talk about the relationship between the runner and the crew: the runner is responsible for running 4.167 miles every hour and the crew runs the camp. The goal isn't for the crew to take control of the race. It's to remove as much unnecessary physical and mental work from the runner as possible so they can focus on the only thing they need to do: One more yard. One more hour. If you're running your first backyard ultra, send this episode to your crew. Then sit down together and talk through your goals, pacing, nutrition, gear, communication, and what you need from each other before race day. And if you're the person who has been asked to crew a backyard ultra for the first time, thank you. Your runner chose you because they trust you! You don't have to know everything about ultrarunning, you just need to care enough to prepare, because in a backyard ultra, one more hour is almost never earned alone. It's a team sport. You can't go far alone! 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

What does it take to go from a 27-yard backyard ultra runner to consistently running 60+ yards and still believe you have more to learn? In this episode of the One More Hour Podcast , I’m joined by Dave Kwiatkowski, one of the most intriguing young athletes in the backyard ultra world. Dave has built his success through a process of experimentation, problem-solving, and learning from every race. We talk about how his approach has evolved since his first backyard ultra, the mistakes that have shaped his training, and why he believes every runner is an “experiment of one.” Dave shares how he trains his quads and glutes, why uphill hiking and stair repeats have become staples, and how he balances running by feel with the data he does pay attention to. We also get into the less glamorous, and often overlooked parts of going deep in a backyard: electrolyte balance, bathroom breaks, sleep deprivation, caffeine, and what happens when your brain starts seeing basketballs and treehouses that aren't actually there. Dave also shares his philosophy on crew, including why he believes the crew camp should be designed primarily for the crew, and how running with other athletes has helped him push through those moments when he wants to quit. And we talk about Big's Backyard Ultra, what makes Laz's backyard so special, where Dave thinks the backyard format could go in the future, and his new project, Yard Lore , a backyard-ultra data hub designed to bring athlete and race history together in one place. If you're fascinated by the process of getting better, not just the final result, this episode is for you. Show links: Dave's website and blog Dave's Instagram @davekwiatkowski Yardlore Andy's Backyard on October 24, 2026 (Dave's dad's race) Big's Backyard Ultra In this episode: Dave's unconventional introduction to ultra running The story behind his first 27-yard backyard How he's progressed to multiple 60+ yard performances Learning from failure and turning every race into an experiment Training for the physical demands of multi-day backyards Sleep, caffeine, and hallucinations Electrolytes and the surprisingly important problem of bathroom breaks Building an effective crew camp Why running with other athletes can be the difference between quitting and continuing Dave's experiences at Big's Backyard Ultra The future of backyard ultras The story behind Yardlore and its unique “Lore Score” 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

Backyard ultras are rarely won because someone is the fastest or strongest runner. More often, they’re won by the runner who can manage their mind when the race gets long, uncomfortable, and uncertain. This episode of the One More Hour Podcast, breaks down 5 mental traps that can derail a backyard ultra and what to do when you recognize them happening in real time. You’ll learn about: Time Traveling: Looking too far ahead and becoming overwhelmed by the hours, miles, darkness, or discomfort still to come. Learn how to use micro-anchoring to stay focused on the loop you’re actually running. Running Their Race: Comparing yourself to runners who appear stronger, faster, or more comfortable. Learn why appearances lie and why focusing on someone else's race can cost you your own. The False Alarm: When your brain interprets normal ultra-running discomfort as danger. Fatigue, stiffness, blisters, GI issues, fear, and the inevitable highs and lows of an ultra, and how to stop catastrophizing a bad loop. Borrowing From Tomorrow: The early-race comfort lie that convinces you to skip fueling, hydration, or body care because you feel great. Backyards reward systems, routines, and athletes who stay ahead of problems rather than waiting for them to appear. The Lawyer: When your brain becomes a defense attorney and starts building a convincing case for why it’s reasonable to quit. Your brain rarely says "quit, "it says "be reasonable." Jaci also dives into the Identity Trap , where success becomes permission to stop, and explains why even experienced backyard runners and eventual winners can fall into these mental patterns. The goal isn't to eliminate negative thoughts, discomfort, fear, or doubt. Those things are going to show up. The goal is to recognize them sooner, understand what your brain is doing, and have the tools to respond without letting a temporary low become the end of your race. The winner isn't necessarily the runner who never has these thoughts. It's the runner who doesn't give them power. One more yard. Then another. Then another. Until everyone else has stopped. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

What does it really take to crew an ultrarunner through a backyard ultra? In this episode of the One More Hour Podcast, I’m joined by Veronica Pardo, a runner, chiropractor, and the wife of Nick Petterson, who you may remember from Episode 16 after his run at Summit Backyard Ultra. Since then, Nick has gone on to win Ode to Laz, earning a Silver Ticket, and will represent Team USA at Big’s Backyard Ultra this October. Veronica has been there crewing him through both races, giving her a unique perspective on what happens on the other side of the course. We talk about what a crew member actually does between loops, how to recognize when your runner is struggling, how to balance encouragement with pressure, and why knowing your runner is so important when the race gets deep. Veronica also shares what she learned from participating in a 100-hour timed event herself, including some eye-opening lessons about nutrition, how strong the body really is, and how to get through the messy middle when there’s still a LOT of time left on the clock. We also dive into: How runners can better prepare and communicate with their crew before race day Why crew members need to take care of themselves, too How to keep camp organized and efficient as the hours add up The emotional side of watching someone you love suffer for days How Veronica and Nick balance their running goals with their life together What changed between Nick’s Summit and Ode to Laz races What Veronica is most looking forward to, and nervous about, as Nick heads to Big’s Why runners shouldn’t feel guilty about asking someone to crew for them Whether you’re an ultrarunner preparing for your next big race, someone who has been asked to crew, or a spouse or family member trying to understand this crazy sport, this episode will give you a look at the race that happens behind the runner . Ultras are rarely a solo effort. Sometimes, going one more hour takes a whole team. Follow Veronica on Instagram @drveronicapardo and Strava . 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

A backyard ultra simulation should be much more than an overnight long run. In this episode of the One More Hour Podcast, we break down how to use a backyard simulation as a skills test, not a fitness test . The goal isn't to see how many yards you can complete. It's to collect data, create problems, practice solving them, and eliminate as many unknowns as possible before race day. We dive into: How to practice backyard-specific pacing and conserve energy early Why the fastest runner on the course early in the race may not be the one who goes the furthest How to practice shorter camp turnarounds without panicking Creating an efficient, repeatable camp and transition routine Nutrition and hydration experiments, including what sounds good at 2 a.m. Why foot care should be preventative , not reactive Practicing night running when you're already fatigued Testing your gear, lighting, clothing, shoes, and entire camp setup How to use crew as an extension of your brain What to do when your carefully planned strategy inevitably goes wrong Why backyard racing rewards runners who can problem-solve quickly Questions to ask yourself after a simulation to identify your biggest weaknesses How to determine what would stop you first if the simulation kept going Most importantly, we'll talk about the mindset shift that changes how you approach a simulation: Your goal isn't to see how fast you can cover 4.167 miles. Your goal is to see how little energy you can spend covering 4.167 miles. The best backyard runners aren't necessarily the ones who show up with the most fitness. They're the ones who show up with the fewest unanswered questions . It's time to stop guessing and start practicing. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

Can one mile break you? This week on The One More Hour Podcast , I sit down with trail runner and ultrarunner Audrey Carter to talk about her first experience at Mid-State Mile, one of the most unique and brutally challenging last-person-standing races in the country. Unlike a traditional Backyard Ultra, runners have just 20 minutes to complete a 1.1-mile loop with 340 feet of elevation gain before heading back out to do it again. Loop after loop after Loop. Until only one runner remains. Audrey shares what drew her to the infamous "Murder Mile," how she approached a format she'd never raced before, and what she learned about pacing, fueling, mindset, and pushing through the mental darkness that comes when your body wants to quit. In this episode, we discuss: What makes Mid-State Mile so unique How Audrey trained for her first last-person-standing race Pacing strategies for steep, repetitive climbing Fueling mistakes and lessons learned The mental battle that begins after the sun goes down The importance of community in endurance sports Why getting comfortable with being uncomfortable extends far beyond running Whether you're curious about Mid-State Mile, training for your first Backyard Ultra, or simply looking for inspiration to tackle your own hard challenges, this conversation is full of practical lessons and honest reflections. Follow Audrey on Instagram: @easttnmotherrunner If you enjoyed this episode, be sure to subscribe, leave a review, and share it with another runner who loves chasing "one more." One more loop. One more hour. One more chance to discover what you're capable of. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

How do you keep going when your brain is already worrying about miles that haven't happened yet? In backyard ultras and other endurance races, one of the biggest mental traps isn't physical fatigue. It's looking too far ahead. At yard 5, you start thinking about running for two days. At mile 17, you're worried about mile 100. Before the sun has even set, you're imagining the second night and convincing yourself you can't possibly keep going. This episode of The One More Hour Podcast , explores why our brains naturally "borrow suffering from the future," how this creates unnecessary overwhelm, and why the best backyard runners aren't necessarily mentally tougher, they're simply better at staying present. You'll also learn eight practical ways to train your brain during everyday runs, including: Breaking long runs into smaller segments Giving yourself one job at a time Delaying decisions during low moments Practicing mental resets Recognizing when you're projecting future suffering Training without distractions Ending some runs with something left in the tank Asking better questions after your long runs Presence isn't something you magically find on race day. It's a skill you build every time you train. Because the future version of you will handle the future miles. Your job right now is simply to handle this one. One more hour. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

What happens when an experienced ultrarunner steps into a completely new race format? In this episode of The One More Hour Podcast , I sit down with fellow Minnesota runner and coach, Wendy Krause, to talk about her first-ever Backyard Ultra at Blacks Grove Backyard Ultra. Although Wendy has years of experience racing trail ultras and 100-milers, the Backyard format challenged her in entirely new ways. From pacing and self-crewing to fueling, staying present, and embracing the unknown, Wendy was curious about what she could learn. We also dive into what it's like to coach midlife runners, why your best running doesn't have to be behind you, and how curiosity (not chasing numbers) can lead to some of your biggest breakthroughs. Along the way, we discuss: What surprised Wendy most about her first Backyard Ultra Self-crewing, pacing, and fueling lessons she'd change next time Why staying present one hour at a time is the key to success Midlife running, longevity, and overcoming limiting beliefs Training and running with her two Vizslas Why "stay curious" has become one of her biggest lessons as both an athlete and a coach Whether you're preparing for your first Backyard Ultra, chasing your next ultramarathon, or simply looking for inspiration to keep growing as a runner, this conversation is full of practical takeaways and encouragement. Follow Wendy on Instagram @Wendyrunsfree Follow Wendy's dogs on Instagram @indykodarunsfree Follow the Heartland Trail Series coming in 2027 (10K•13.1•50K•100K) @heartlandtrailseries Wendy's coaching link 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

If you're listening to this episode, chances are you're in the middle of your race and your brain is trying to convince you to quit. This is a special race-day episode of The One More Hour Podcast , created specifically for runners tackling backyard ultras and last runner standing events. Whether you're sitting in your chair questioning if you should answer the next bell or you're out on the course fighting the clock, this episode is here to help you remember why you started. Through a mix of calm reassurance, mindset coaching, and high-energy motivation, you'll reconnect with your purpose, trust your training, silence the voice that's looking for an out, and find the courage to keep going one more lap. When the race gets hard, and it will, press play before you make your decision. Because your race isn't over until the race says it's over. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

How far should your longest long run be before a backyard ultra? It’s one of the most common questions runners ask, and in this episode, I explain why it might be the wrong question. Backyard ultras aren’t won because you survived one massive training run. They’re won because you practiced the skills that allow you to keep showing up every hour: pacing, fueling, problem-solving, sleep management, mental resilience, efficiency, and adaptability. In this episode, I break down 11 different types of long runs you can use to prepare for your next backyard ultra or last person standing race, including: • The Confidence Builder Long Run • The Fueling Experiment Run • Backyard Ultra Simulation Runs • Sunset-to-Sunrise Runs • After-Work Long Runs • Time-of-Day Challenge Runs • The Goggins 4x4x48 Challenge • The Yeti Challenge (5x4x24) • Adversity Runs • Curiosity Runs • The "Drop the Hammer" Run We’ll talk about what each run teaches, when to use it, and how to determine which experiences you still need before race day. Because the goal of training isn’t simply to accumulate miles. It’s to accumulate lessons. By race day, you want to have answered as many questions as possible: Can I fuel? Can I stay awake? Can I handle boredom? Can I solve problems? Can I trust myself when things get hard? The runners who go the farthest aren’t always the ones with the biggest long runs. They’re often the ones with the biggest library of experiences. If you're training for a backyard ultra, timed event, or last person standing race, this episode will help you build long runs with purpose. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

Most runners finish a race and immediately focus on one thing: the result. How many yards did I get? How far did I go? Did I hit my goal? But what if the most valuable part of your backyard ultra isn't the result, but it's what the race is trying to teach you? In this episode of The One More Hour Podcast, I break down how to reflect on your Backyard Ultra in a way that actually helps you improve. We'll talk about why the thing that ended your race may not be the thing you think ended your race, how to identify the real limiting factors in your performance, and how to turn race-day lessons into smarter training. You'll learn: Why Backyard Ultras are one of the best learning environments in endurance sports The biggest mistakes runners make when reflecting on a race How to identify the difference between symptoms and root causes Why studying what worked is just as important as studying what failed How to spot energy leaks that quietly sabotage performance What the best runners do differently and how to learn from them How to use your race reflections to build a better training plan Whether you ran 10 yards or 100, every Backyard Ultra leaves clues. The runners who improve the fastest aren't always the most talented. They're the ones willing to study those clues honestly. Your next breakthrough may already be hidden inside your last race. 🎙 Download the free Backyard Ultra Post-Race Reflection Worksheet and start uncovering the lessons from your own races. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

In Part 2 of this two-part series, we explore what happens after the race when the dust settles and a familiar thought starts to creep in: “I think I still had one more loop in me.” If you've ever finished a backyard ultra, timed event, or endurance race and wondered whether you could have gone farther, this episode is for you. We discuss: why so many runners realize after the race that they may have had more left the difference between reaching your physical limit and reaching your willingness to stay uncomfortable why ultras are nonlinear and how quickly a low can turn around how fear, uncertainty, sleep deprivation, and underfueling influence decision-making why the urge to stop is not always trustworthy how reflecting on your race can help you go farther next time Most runners don't stop when their body completely forces them to stop. They stop somewhere between "I absolutely can't" and "I don't want to anymore." Learning the difference is one of the most important skills in endurance racing. This episode is not about regret. It's about growth. Realizing you had one more loop in you isn't proof that you failed. It's proof that your limits may be farther away than you thought. Apply. Adapt. Reflect. Adjust. That's how one race becomes the foundation for the next breakthrough. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

In Part 1 of this two-part series, we’re talking about the moments during an ultra when your brain starts trying to convince you that you’re done. Not necessarily physically done, but emotionally, mentally, and spiritually done. If you’ve ever sat in a chair during a backyard ultra convinced there was “no way” you could do another loop, this episode is for you. We dive into: why your brain becomes so convincing during low moments the difference between discomfort and true physical limitation why runners often quit emotionally before they quit physically how psychological flexibility helps runners stay in the race longer practical strategies for handling doubt, fear, and overwhelm during ultras This episode is a reminder that you do not need to feel confident to keep moving forward, and that a temporary low should not always get to make a permanent decision. Because more often than you think… you’re not actually done yet. 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

Are you ACTUALLY ready for your backyard ultra? This episode dives into the often overlooked mental, logistical, and emotional readiness required for backyard ultras and timed events. We discuss the importance of process goals versus only having outcome goals, mental resilience, decision making and handling emotional low points, and strategic preparation to succeed in ultra-distance running. What questions do you need to ask yourself before training begins to ensure your goals align with your season of life? We cover the thought process needed and how to understand your life support system and training capacity. Resources: Episode 14: Goal Setting Backyard Ultra Preseason Checklist Process Buy-In Reflection Worksheet 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

Backyard ultras require physical fitness, but they are really a test of the mind! Your brain is designed to keep you safe, not help you perform. You can show up to race day as the fittest runner out there, but your mental game can bring you down the fastest if you haven't practiced it or you've thought "I've got a good mind." In this episode, Jaci sits down with Neal Palles, a licensed clinical social worker, certified mental performance consultant, ultrarunning coach, and ultrarunner, to break down what’s actually happening in your mind during training and racing. We dive into the unique mental challenges of backyard ultras, where there’s no defined finish line and every hour presents a new choice: keep going… or stop. Neal shares how your brain is wired for safety (not performance), why your thoughts get louder when you’re fatigued, and how to work with your mind instead of fighting it. We also unpack: Why you almost always have “one more loop” The benefits of experiential education Mental flexibility in ultra runners The truth about DNFs (and why they don’t mean what you think) How mental health directly impacts performance Why self-compassion is a performance tool that is often overlooked (or more often pushed away) Values and how to define them How to stay present during races A growth mindset versus fear Why boredom, pain, and doubt aren’t problems to fix but experiences to navigate A simple mental framework you can train before race day to stay in the race longer If you’ve ever felt like your body was capable, but something in your mind held you back, this episode will change how you approach both training and racing. Follow and learn more about Neal: https://www.instagram.com/the.trail.mindset/ https://www.instagram.com/nealpalles/ https://coloradopsychotherapyandsport.com/ 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

Backyard ultras aren’t won with big moments, flashy workouts, or hype. They’re built on the things no one talks about and the things most runners try to avoid. In this episode, we break down the “unsexy skills” that actually determine how long you last in a backyard ultra or timed event. The quiet, repetitive, often overlooked habits that become everything when the race stretches into hours 18… 24… 30… and beyond. Because the truth is, backyard ultras don’t reward excitement. They reward consistency, patience, and discipline. If you’ve ever wondered what really separates the runners who go long from the ones who fade early, this episode is your blueprint. 🎧 What You’ll Learn in This Episode Why consistency beats “hero workouts” every time The real role of strength training in ultra performance and injury prevention How (and why) to use walking as a strategic tool, not a fallback Why repetition and monotony are skills you need to train The role of patience in pacing and long-term success How ego sabotages races and what to do instead Why buying into the process before race day changes everything 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website

Ultra running might look like an individual sport, but this episode proves it’s anything but. Jaci sits down with Ashley, creator of Ultra Widow , to pull back the curtain on what really happens behind the scenes at ultra races. From chaotic aid stations to all-night crewing shifts, Ashley shares what it takes to support a runner through the highs, lows, and everything in between. They dive into the biggest mistakes both runners and crew make, how to actually prepare your crew (hint: it’s more than just handing them a checklist), and why clear communication can make or break your race. Ashley also shares hard-earned lessons from crewing multiple 100-milers—including what happens when nutrition falls apart, plans go sideways, and you have to adapt in real time. You’ll learn: The most common crewing mistakes (and how to avoid them) What runners need to communicate before race day How to support your runner without overwhelming them Why crew needs to take care of themselves, too Practical tips for staying organized, efficient, and adaptable at aid stations The emotional side of crewing—and why it’s so much more than logistics Whether you’re a runner, crew member, or new to the ultra world, this episode will change how you think about support, teamwork, and what it really takes to get to the finish line. Send it to your crew, your runner, or someone stepping into the ultra world for the first time. How to follow Ashley: Instagram @ultra.widow Website Facebook TikTok 👉 Don’t miss the next yard. Hit Follow on The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Races, and the Ultrarunning Mindset. ⭐️ If you enjoyed this episode, please leave a quick review. It helps more runners find the show and keep going when they want to stop. 📲 Connect with me on Instagram → @onemorehourpodcast 📩 Got a story about going one more? I’d love to hear it. Email me at → theonemorehourpodcast@gmail.com 🎁 Freebie → 5 Mental Traps Backyard Runners Fall Into (and How to Fix Them) ⭐️ Learn more about working with me on my website