Backyard Ultra: Understanding Pacing, Strategy, and Success

What is the average pace for the backyard ultra?

The concept of "average pace" in a Backyard Ultra is unique; it's less about speed and more about consistent, strategic pacing to complete a 4.167-mile loop within a 60-minute window, repeatedly, until only one runner remains.

Understanding the Backyard Ultra Format

The Backyard Ultra, pioneered by Lazarus Lake (Gary Cantrell) with Big's Backyard Ultra, is a unique form of ultramarathon that defies traditional distance definitions. Instead of a fixed distance, runners must complete a 4.167-mile (6.706 km) loop, often referred to as a "yard," every hour on the hour. If a runner fails to complete the loop within the 60-minute timeframe, or is not in the starting corral ready for the next loop, they are eliminated. The race continues until only one runner remains, who then completes one final solo loop to be crowned the winner.

The Misconception of "Average Pace" in Backyard Ultras

Unlike a standard marathon or 10K where an "average pace" refers to a runner's overall speed across a set distance, the Backyard Ultra redefines this metric. A runner's goal isn't to achieve the fastest possible average pace, but rather to maintain a consistent minimum pace that allows them to complete each loop within the allotted hour, while also maximizing recovery time. Therefore, asking for a single "average pace" is misleading, as the successful strategy often involves varying speeds within a loop to achieve a consistent completion time for the loop itself.

The "Required Pace" and Strategic Pacing

To complete a 4.167-mile loop within 60 minutes, a runner must maintain an average speed of at least 4.167 miles per hour. This translates to:

• Pace per mile: Approximately 14 minutes and 23 seconds (14:23/mile)
• Pace per kilometer: Approximately 8 minutes and 56 seconds (8:56/km)

This 14:23/mile pace is the absolute slowest a runner can go and still finish a loop on time. However, simply running at this minimum pace leaves no time for rest, refueling, or addressing any issues.

Strategic Pacing is crucial for success and longevity in a Backyard Ultra. Most successful participants aim to complete each loop with:

• A target completion time that allows for a significant rest period, typically 10-15 minutes.
• This means running each 4.167-mile loop in approximately 45-50 minutes.
• To achieve a 45-minute loop, runners would need to maintain an average pace of around 10 minutes and 48 seconds per mile (10:48/mile).
• To achieve a 50-minute loop, runners would need to maintain an average pace of around 12 minutes per mile (12:00/mile).

This approach allows runners to manage fatigue, consume calories, hydrate, change gear, and attend to basic needs before the next hour's start.

Factors Influencing a Runner's Pace Strategy

Several variables dictate how a runner approaches their pacing in a Backyard Ultra:

• Terrain and Elevation: Loops with significant climbs or technical trails will naturally slow a runner's pace. A flat, runnable course allows for a faster pace and more rest.
• Weather Conditions: Extreme heat, cold, rain, or mud can dramatically impact energy expenditure and force runners to adjust their pace to conserve energy and prevent hypothermia or overheating.
• Runner's Experience and Fitness: Highly experienced ultra-runners often have a more finely tuned sense of their sustainable pace and recovery needs. Newer runners may struggle to find this balance.
• Nutrition and Hydration Strategy: An effective fueling plan allows a runner to maintain a consistent pace for longer. Poor fueling will inevitably lead to a slowdown.
• Mental Fortitude: The psychological challenge of repeatedly starting a new loop can be immense. A runner's mental state significantly impacts their ability to maintain their planned pace.
• Competition Dynamics: In later stages, runners might subtly adjust their pace based on how other competitors are performing, though the primary goal remains to simply complete the loop.

What Does Success Look Like? (Beyond Raw Pace)

Success in a Backyard Ultra is not measured by the fastest average pace over a single loop, but by the ability to consistently repeat the required pace for loop after loop. The "average pace" of a winning Backyard Ultra performance is simply the consistent completion of the 4.167-mile loop within the 60-minute window, for the highest number of loops possible.

The world record holders for the Backyard Ultra achieve this by running a relatively comfortable, consistent pace that allows for adequate recovery, rather than pushing for speed. Their average pace for any given loop might be slower than an elite marathoner's, but their ability to repeat it for 50, 70, or even over 100 hours is what sets them apart.

Practical Pacing Advice for Backyard Ultra Participants

For anyone considering a Backyard Ultra, here's practical advice regarding pace:

• Practice the Pace: Train extensively at the 10:45-12:00/mile range (6:40-7:30/km) on similar terrain. Understand what that feels like.
• Allocate Rest Time: Aim to complete your loops in 45-50 minutes. This provides 10-15 minutes for critical recovery tasks.
• Incorporate Walk Breaks: Strategic walking, especially on uphills or for short recovery periods, can be an effective part of your overall loop pace. Many elite ultra-runners utilize walking.
• Listen to Your Body: Be prepared to adjust your pace based on how you feel. Some loops might be faster, others slower, but the goal is always to finish within the hour.
• Don't Start Too Fast: A common mistake is to run the initial loops too quickly, accumulating unnecessary fatigue. Start conservatively and maintain that effort.

Conclusion: The Unconventional "Average"

In the Backyard Ultra, the "average pace" is a misnomer. It's not about a single, overall speed, but about a disciplined, consistent, and strategic pace that ensures each 4.167-mile "yard" is completed within the 60-minute window, leaving enough time to recover and prepare for the next. The true measure of a runner's "average pace" in this event is their ability to maintain this specific, repeatable effort for as long as it takes to be the last one standing.