What does it take to make a big jump in backyard ultras?

Stephanie Rosebaugh, licensed marriage and family therapist, ultra runner, and author, joins me to discuss the mindset that was required in her huge jump in performance at The Last Dance Backyard Ultra, where she ran 67 yards and earned the assist, nearly doubling her previous backyard performances of 34 and 38 yards.

Stephanie shares the full arc of her journey into ultras, from a late start in running to tackling Cocodona and Bigfoot 200, and how those long, point-to-point experiences shaped her approach to the backyard format. Rather than chasing an outcome, Stephanie explains how her biggest breakthrough came from committing to loving herself every step of the way, staying present, and removing comparison from the equation.

The conversation dives deep into:

• How mindset and self-talk directly influenced her ability to run nearly three days straight
• The mental reframes that helped her move through night running, bad weather, and emotional lows
• Why fueling consistency, simple routines, and acceptance of ebbs and flows mattered more than rigid strategies
• The powerful moment that led her to step off the course voluntarily and why it felt like a win
• How curiosity, not pressure, is now driving her pursuit of a silver coin and a spot on Team USA

This episode is a masterclass in mental resilience, emotional maturity, and sustainable performance, and a reminder that in backyard ultras, the biggest breakthroughs often happen when runners stop forcing outcomes and start listening to their bodies, their minds, and the moment they’re in.

Stephanie's IG https://www.instagram.com/stephsrunspiration/

Stephanie's book The Power of Enoughness

https://books.manuscripts.com/product/the-power-of-enoughness/

Takeaways

• Patience and grit are essential in backyard ultras.
• Emotional maturity plays a key role in endurance racing.
• The journey of self-discovery is crucial for runners.
• Nutrition planning is vital for long races.
• Community support enhances the racing experience.
• Mindset shifts can transform race outcomes.
• Every race offers unique gifts and lessons.
• Flexibility is important in ultra running.
• Connection with fellow runners enriches the experience.
• Setting process goals can lead to greater satisfaction.

👉 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 this powerful episode, Colleen MacDonald shares the five-year journey behind her Fastest Known Time on Mt. Kilimanjaro. A journey that started long before she stepped foot on the mountain. Colleen opens up about how a period of personal transition led her to seek a goal big enough to anchor her, challenge her, and reconnect her with the bold version of herself she feared she’d lost.

We explore what it takes to hold a dream for years: the mental discipline, the self-reinvention, the systems that keep you committed, and the emotional grit required when no start line or finish line is ever guaranteed. Colleen talks through the physical training, the dark moments, the doubt-as-data mindset, and the micro-decisions that carried her through altitude, exhaustion, and uncertainty.

More than a story about setting an FKT, this is an honest conversation about identity, belief, long-term resilience, and what it means to choose a goal that changes you from the inside out. If you're craving a challenge that scares you, stretches you, or asks you to become someone new, this episode will feel like permission to start.

Follow Colleen on Instagram

Colleen's website and blog

The Cairn Project website

More about the Summit Scholarship

Takeaways

• Mental strength is 90% of achieving big goals.
• Setting a long-term goal can help overcome stagnation.
• Having a larger purpose can enhance motivation.
• Resilience is built through grit and endurance.
• Training for altitude is crucial for success.
• Quitting should not be an option when pursuing goals.
• Flexibility in planning is essential for overcoming challenges.
• Building a supportive team can elevate the experience.
• Reflecting on experiences helps in personal growth.
• Every challenge presents an opportunity for learning. The first time you face a challenge, it makes the second time easier.
• Problem-solving is essential for personal growth.
• You can feel better in an hour; give yourself that chance.
• Taking quitting off the table allows for deeper learning.
• Experiences outside your comfort zone build resilience.
• Doubt can serve as a data point for growth.
• Getting comfortable with discomfort is a learned skill.
• Celebrating small wins reinforces confidence during challenges.
• Verbalizing struggles can help alleviate mental burdens.
• The journey is as important as the destination in achieving goals.

👉 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 running your first backyard ultra, this episode will save your race.

Most first-timers don’t get timed out. They fall into avoidable pacing, mindset, and fueling traps. Today, we’re breaking down the three biggest mistakes new backyard runners make, and exactly how to avoid them so you can stay in the race longer than you thought possible.

You’ll learn:

• Why pacing like a marathoner destroys your backyard race
• How the REAL DNF happens in the chair, not on the loop
• What your fueling strategy must look like after hour 6
• How to build early habits that protect your future self
• The mindset shift that keeps you moving when others quit

Whether you're preparing for your first backyard or want to last longer in your next one, this episode gives you the strategy, patience, and mindset tools to stack more hours and surprise yourself with what you’re capable of.

Takeaways

• Backyard Ultras require a different pacing strategy than traditional races.
• First timers often make the mistake of starting too fast.
• Mental challenges are a significant factor in DNF rates.
• It's crucial to have a plan for mental lows during the race.
• Don't quit in the chair; keep moving until the clock runs out.
• Nutrition should include real food, not just gels and sports drinks.
• Incorporate meals into your fueling strategy during the race.
• Expect to feel tired and have a plan to push through those feelings.
• Practice your fueling strategy during training runs.
• Control your race by managing your energy and mindset.

👉 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 by the strongest runner. They’re won by the runner who can manage their mind hour after hour. In this episode, I break down the five most common mental traps backyard runners fall into and exactly how to avoid them so you can stay in the race long after everyone else is breaking.

You’ll learn why thinking too far ahead destroys your focus, how comparison steals your energy, and why treating normal discomfort like an emergency leads to early taps. We also cover the danger of the “early comfort lie” and how skipping nutrition or maintenance in those first few hours can torpedo your entire race. And finally, I explain the infamous exit narrative. The mental story your brain builds to convince you it’s okay to quit and how to shut it down with clear, predetermined rules.

If you want the full written guide with actionable fixes for all five traps, grab your free copy of The Top 5 Mental Traps Backyard Runners Fall Into.

Remember: the goal isn’t perfection. It’s staying mentally steady enough to give yourself a real chance. Just one more hour.

Takeaways

Backyard ultras are primarily a mental challenge.

Runners often mentally tap out before they physically can.

Focusing on the present moment is crucial for endurance.

Comparing yourself to others can lead to unnecessary doubt.

Catastrophizing discomfort can derail your race.

Early comfort can lead to neglecting nutrition and hydration.

The mind creates convincing narratives to justify quitting.

Having a predetermined list of reasons to stop can help.

Training your mindset is as important as physical training.

Staying in the game is key to achieving your goals.

👉 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's a Backyard Ultra Different if I Run it Self-Supported or with a Crew? Advantages, Disadvantages & How to Prepare

In this episode of The One More Hour Podcast, we break down one of the biggest decisions you’ll make in a backyard ultra: running self-supported vs. running with a crew.

I walk you through the real advantages and disadvantages of both approaches, what to discuss with your crew before race day, how to set up your camp, how to prepare for mental low points, and how to make your turnaround time as efficient as possible, whether you have support or not.

If you’re training for your first backyard, planning a big 2026 goal, or wanting to go farther than you ever have before, this episode gives you the structure, strategy, and practical tips you need.

Inside this episode:

• Why backyard ultras are uniquely accessible for first-time ultra runners
• The hidden advantages of running self-supported (and the pitfalls to expect)
• How to stay organized, efficient, and mentally focused when you’re solo
• The biggest benefits a crew can give you — and the risks of choosing the wrong people
• How to prep your crew for “the dreaded loops”: sunset, 3–5 AM, and the first quit attempt
• What your crew needs to know about you, your goals, and your communication style
• Essential pacing considerations for crewed vs. solo athletes
• How to structure your setup so you don’t DNF because of logistics
• The mental strategies every backyard runner needs in their toolkit

Mentioned in this episode:

✨ Duff Dog Backyard Ultra – October 2026

Use code JaciWilson25 for 25% off through Nov. 30

(Gorgeous course, amazing race director, great aid, and a true family-feel backyard. I’ll be running it!)

Work with me:

If you’re thinking about running your first backyard ultra or you want coaching to help you go farther than you have ever gone before, you can apply for coaching here or message me on Instagram @onemorehourpodcast

Chapters

00:00 Podcast Intro

00:50 Introduction to Crew vs. Self-Supported

02:15 The Appeal of Backyard Ultras

06:43 Crew vs. Self-Supported: The Debate

08:03 Advantages of Being Self-Supported

12:00 Disadvantages of Being Self-Supported

17:34 If You are Self-Supported, do these things!

28:06 Preparing for Race Day: Tips and Tricks

31:58 Navigating Dehydration and Self-Support Strategies

37:09 The Importance of Asking for Help

37:56 Advantages of Having a Crew

45:55 Disadvantages of Having a Crew

54:15 Effective Communication with Your Crew

58:57 Pacing Strategies for Self-Supported vs. Crew Runners

01:01:53 Be Prepared

01:03:37 Show notes and links

👉 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

Trying to figure out how to pace your next backyard ultra? Hint, faster does not mean better in the backyard!

In this short but packed episode, we break down one of the most important and most misunderstood parts of the backyard ultra format: pacing. Whether you’re brand new to the backyard or looking to improve your strategy, this episode covers practical pacing advice, how to train for consistent hourly loops, and what to plan for on race day.

We talk about common mindset traps runners fall into, why road paces don’t translate to trails and backyards, and how to use walking and low effort levels to your advantage. You’ll learn how much time you actually need at camp between yards, why early loops feel too easy, and how to stay mentally steady when your breaks get shorter. I also share data from the 2025 Big’s Backyard Individual World Championship to show how the top runners manage their pace and effort.

From managing night loops and crew support to handling stiffness, panic moments, and course-specific strategy, this episode gives you a clear, realistic approach to pacing yourself further than you think possible. If you want to go deeper and personalize your pacing strategy, I have 1:1 coaching spots available.

Use code JaciWilson25 for 25% off your registration for the 2026 Duff Dog Backyard Ultra through November 30, 2025.

Takeaways

• The two common pacing mindsets new backyard runners fall into
• Why road paces don’t translate to trails (and what to focus on instead)
• The importance of walking hills and managing effort, not speed
• Ideal time to aim for at camp between yards (and why it varies)
• Why early breaks feel long — and why that’s a good thing
• How pacing shifts as the race progresses
• The role of crew support when your between-yard time gets short
• How to handle stiffness, slowing down, or mental panic
• What Big’s 2025 data shows about sustainable pacing
• How to adjust pacing for day vs. night loops
• Why pacing is fully individual and depends on your needs at camp
• The value of course recon and practicing on similar terrain
• Why working with a coach can help personalize your pacing strategy

👉 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

From marathoner to Last Runner Standing, Amy Feit (2025 Duff Dog Backyard Ultra champion) joins me to share her journey into the world of backyard ultras, where endurance, mindset, and community collide.

Amy dives into what it takes to stay strong through the night, how to fuel and recover from multi-day efforts, and the mental strategies that keep her going when things get tough. We talk about everything from wildlife encounters and gear choices to the power of crew support and why the backyard format offers something special for every type of runner.

Whether you’re thinking about signing up for your first ultra or looking to refine your mindset for your next big race, Amy’s insights are full of practical advice and real trail wisdom.

🎧 Tune in to hear how curiosity, resilience, and camaraderie carried Amy through the backyard yards and why she believes everyone should try one at least once.

Follow Amy’s journey:

Amy's Instagram

Light mentioned: NoxGear Tracer Lamp

Takeaways

• Amy Feit is the 2025 Last Runner Standing at Duff Dog Backyard Ultra and she had the assist at the 2024 Duff Dog Backyard Ultra.
• Mindset plays a crucial role in ultra running performance.
• Proper lighting and gear can enhance safety and performance during night runs.
• Amy's running journey includes marathons and aspirations for ultra races.
• Nutrition strategies should include a variety of foods to prevent fatigue.
• Having a supportive crew can make a significant difference in race performance.
• Foot care is essential to prevent blisters and discomfort during long races.
• Mental challenges increase during night runs, requiring a shift in mindset.
• Wildlife encounters can add an unexpected element to the race experience.
• Amy emphasizes the importance of mental strategies in endurance racing.
• She encourages hesitant runners to just sign up for a backyard ultra.
• The camaraderie among runners is a significant aspect of the backyard ultra experience.
• Post-race recovery can be challenging, with unique aches and pains.
• Race directors play a crucial role in creating a supportive environment for runners.
• Nutrition choices can greatly impact performance during long races.
• Listening to music or podcasts can help distract from the mental fatigue of racing.
• The backyard ultra format allows for a no-pressure introduction to ultra running.

👉 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

Natasha Swartley, an ultra runner and trail race medic specializing in footcare for ultra runners, joins me in a discussion about the importance of foot care for runners. We discuss common foot issues like blisters, the significance of proper shoe fitting, and strategies for maintaining foot health during training and races.

Natasha doesn't just fix the feet of runners during races. She becomes the totem pole for the runner as the pain of their feet brings up past pains and traumas. She emphasizes the mental aspects of running, particularly in timed races and backyard ultras, and how to cope with pain and discomfort. Accepting pain as part of the journey and making thoughtful decisions rather than impulsive ones during challenging moments is part of the game.

Just pop the blister! You will feel better!

Natasha provides practical tips for FAST foot care in backyard ultras and timed races, including pre-taping techniques (Leuko tape or KT tape), pre-tying your shoes, the use of lubricants (Desitin, Happy Toes, Trail Toes, Run Goos, Squirrel's Nut Butter, Salty Britches, Vaseline, Aquaphor), and how to make a quick turnaround in a backyard ultra.

Natasha has videos on her Instagram on how to tape your feet. Practice practice practice! She also has blister packs available on her Etsy.

Follow Natasha on IG

Follow Natasha as a race medic on IG

Natasha's Strava

Blister packs on Etsy

Taping your feet:

Video 1 (toes)

Video 2 (ball of your feet)

Video 3 (heel)

Takeaways

• Foot care is crucial for runners, especially during ultra races.
• Proper shoe fitting can prevent many foot issues.
• Blisters can be managed effectively with the right techniques.
• Mindset plays a significant role in overcoming pain during races.
• Investing in good socks and shoes is essential for foot health.
• Pre-taping can help prevent blisters before they form.
• Runners should practice foot care techniques before race day.
• It's okay to experience pain; it's part of the running journey.
• Having a support crew can expedite foot care during races.
• Emotional support is important during long races.
• The softer the better when it comes to feet.
• You can't make good decisions on a rash mind.
• You will survive the challenges you face.
• Temporary problems shouldn't dictate your decisions.
• Resilience is built through overcoming obstacles.

👉 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