Everyday Ultra

Phil Gore on His World Record Breaking Backyard Ultra Strategies, Mindset, and Tips

Mar 4, 2026
Guest
Phil Gore
Phil Gore, an Australian ultrarunner and career firefighter famed for backyard ultra records, talks strategy and endurance. He shares hour-by-hour race planning and nap tactics. He breaks down fueling and delayed caffeine, crew roles and logistics. He also explains mental tools, cold-shower resilience training, and how firefighting shaped his race mindset.
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INSIGHT

Hourly Planning Beats Wing-It During Backyards

  • Phil Gore plans every hour in a backyard including food, pace, and small routines to reduce decision fatigue.
  • He writes exact lap paces, meals, sunscreen, showers and sleep times, but adjusts when conditions or feelings require flexibility.
INSIGHT

Lean Trusted Crew Beats Big Rotating Teams

  • Crew size and trust evolve with experience; Phil moved from six rotating crew to a lean team (2–4) and delegates more to them.
  • He emphasizes his role is to run while crew manage logistics, reducing handover noise and stress.
ADVICE

Delay Caffeine Until Day Three

  • Delay caffeine until later to protect sleep quality: Phil waits until the third day before starting caffeine and then doses every four hours.
  • He avoids caffeine nights one and two to ensure naps/sleep work, then uses strict dosing to prevent ad-hoc overuse.
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