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