(Ep.35) Am I ACTUALLY Ready for My Backyard Ultra? Setting Process Goals for Your Next Backyard

(Ep.36) You're NOT Done Yet. Why This Is NOT Your Last Yard

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 [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.35) Am I ACTUALLY Ready for My Backyard Ultra? Setting Process Goals for Your Next Backyard

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 [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.34) Learning to Work With Your Brain During Backyard Ultras with Neal Palles, LCSW, CMPC

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/the.trail.mindset/] https://www.instagram.com/nealpalles/ [https://www.instagram.com/nealpalles/] https://coloradopsychotherapyandsport.com/ [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 [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.33) The Unsexy Skills of Backyard Ultras

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 [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.32) Crewing Ultras with Ashley Fox, The Ultra Widow

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 [https://www.instagram.com/ultra.widow] Website [https://www.ultrawidow.com/] Facebook [https://www.facebook.com/profile.php?id=61579494855219] TikTok [https://www.tiktok.com/@ultra.widow?_t=ZP-8zSk96gDbSB&_r=1] 👉 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/]