(Ep.41) Stay Curious: Wendy Krause's First Backyard Ultra | Midlife Running, Running with Dogs & Backyard Lessons

(Ep.41) Stay Curious: Wendy Krause's First Backyard Ultra | Midlife Running, Running with Dogs & Backyard Lessons

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 [https://www.instagram.com/wendyrunsfree/] Follow Wendy's dogs on Instagram @indykodarunsfree [https://www.instagram.com/indykodarunsfree/] Follow the Heartland Trail Series coming in 2027 (10K•13.1•50K•100K) @heartlandtrailseries  [https://www.instagram.com/heartlandtrailseries/] Wendy's coaching link [https://www.trailrun.coach/runcoach-wendykrause] 👉 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 [https://instagram.com/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) [https://the-runner-s-toolbox-with-coach-jaci-wilson.kit.com/podcast]  ⭐️ Learn more about working with me on my website [https://jaciwilsonruns.com/run-coaching/1-on-1-run-coaching/]

(Ep.40) When You Want to Quit (Listen to This First) | Backyard Ultra Motivation

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 [https://instagram.com/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) [https://the-runner-s-toolbox-with-coach-jaci-wilson.kit.com/podcast]  ⭐️ Learn more about working with me on my website [https://jaciwilsonruns.com/run-coaching/1-on-1-run-coaching/]

(Ep.39) Backyard Ultra Training Long Runs That Train More Than Your Legs

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 [https://instagram.com/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) [https://the-runner-s-toolbox-with-coach-jaci-wilson.kit.com/podcast]  ⭐️ Learn more about working with me on my website [https://jaciwilsonruns.com/run-coaching/1-on-1-run-coaching/]

(Ep.38) How to Reflect on Your Backyard Ultra So You Go Further Next Time

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 [https://instagram.com/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) [https://the-runner-s-toolbox-with-coach-jaci-wilson.kit.com/podcast]  ⭐️ Learn more about working with me on my website [https://jaciwilsonruns.com/run-coaching/1-on-1-run-coaching/]

(Ep.37) Part 2: Why You Still Had One More Loop In You

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 [https://instagram.com/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) [https://the-runner-s-toolbox-with-coach-jaci-wilson.kit.com/podcast]  ⭐️ Learn more about working with me on my website [https://jaciwilsonruns.com/run-coaching/1-on-1-run-coaching/]