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

Jaci Wilson
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  • Running

Can you keep going when everything in you wants to stop? One More Hour is the podcast for backyard ultra runners, ultramarathoners, trail runners, and people who want to master the ultrarunning mindset and push their limits. Hosted by run coach and backyard ultra expert Jaci Wilson, this show dives into the strategies, stories, and science behind going one more hour. Each week, you’ll hear from athletes, race directors, sports psychologists, sleep specialists, nutrition experts, etc., on what it takes to thrive in endurance running and timed races. From fueling and pacing strategies, to building mental toughness and overcoming fatigue, you’ll gain the tools to train smarter, race stronger, and stay in the game when it gets tough. Whether you’re training for your first ultramarathon, curious about the backyard ultra format, or chasing a new PR, this podcast will help you go beyond what you thought possible. Hit follow and join the community of runners learning to embrace the challenge, trust the process, and keep going, one more hour at a time.

  1. 1 day ago

    (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 📩 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

    38 min

  2. 17 Jun

    (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 sportsThe biggest mistakes runners make when reflecting on a raceHow to identify the difference between symptoms and root causesWhy studying what worked is just as important as studying what failedHow to spot energy leaks that quietly sabotage performanceWhat the best runners do differently and how to learn from themHow to use your race reflections to build a better training planWhether 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

    45 min

  3. 9 Jun

    (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 leftthe difference between reaching your physical limit and reaching your willingness to stay uncomfortablewhy ultras are nonlinear and how quickly a low can turn aroundhow fear, uncertainty, sleep deprivation, and underfueling influence decision-makingwhy the urge to stop is not always trustworthyhow reflecting on your race can help you go farther next timeMost 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

    16 min

  4. 2 Jun

    (Ep.36) Part 1: 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 momentsthe difference between discomfort and true physical limitationwhy runners often quit emotionally before they quit physicallyhow psychological flexibility helps runners stay in the race longerpractical strategies for handling doubt, fear, and overwhelm during ultrasThis 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

    22 min

  5. 26 May

    (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 📩 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

    42 min

  6. 19 May

    (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 educationMental flexibility in ultra runnersThe truth about DNFs (and why they don’t mean what you think) How mental health directly impacts performanceWhy self-compassion is a performance tool that is often overlooked (or more often pushed away)Values and how to define themHow to stay present during racesA growth mindset versus fearWhy 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

    1hr 25min

  7. 12 May

    (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 timeThe real role of strength training in ultra performance and injury preventionHow (and why) to use walking as a strategic tool, not a fallbackWhy repetition and monotony are skills you need to trainThe role of patience in pacing and long-term successHow ego sabotages races and what to do insteadWhy 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

    20 min

  8. 5 May

    (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 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

    1hr 32min
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About

Can you keep going when everything in you wants to stop? One More Hour is the podcast for backyard ultra runners, ultramarathoners, trail runners, and people who want to master the ultrarunning mindset and push their limits. Hosted by run coach and backyard ultra expert Jaci Wilson, this show dives into the strategies, stories, and science behind going one more hour. Each week, you’ll hear from athletes, race directors, sports psychologists, sleep specialists, nutrition experts, etc., on what it takes to thrive in endurance running and timed races. From fueling and pacing strategies, to building mental toughness and overcoming fatigue, you’ll gain the tools to train smarter, race stronger, and stay in the game when it gets tough. Whether you’re training for your first ultramarathon, curious about the backyard ultra format, or chasing a new PR, this podcast will help you go beyond what you thought possible. Hit follow and join the community of runners learning to embrace the challenge, trust the process, and keep going, one more hour at a time.

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