You look great today. Don’t forget to tap on the “heart” button before you stop scrolling here, OK? Your likes (and comments) are a great form of support. Also! While we’re tapping! If you’re not yet subscribed to Hurdle’s new YouTube channel, click below and get to it.

Subscribe here

Is it just me, or has the standard corporate out-of-office message turned into a modern day hostage plea?

I haven’t personally written one in about eight years, since I worked in-house for a brand. However, I’m on the recieving end of many of them. And, many of them are written as though someone’s begging a parole board for leniency: “I will have limited access to email, but I will do my absolute best to respond to your urgent crisis between sips of water while hiking up a mountain.”

Let’s be honest here. Here’s what standard auto-replies say, followed by what they actually mean.

What it says: “I have limited access to email.”

What it means: I have 5G, four bars of service, and 92% battery. I can see your email preview perfectly on my lock screen. I am simply choosing looking at the horizon, drinking iced coffee, and protecting my peace over opening a deck that could have been a three-sentence Slack message.

What it says: “For urgent matters, please text my cell.”

What it means: Please apply a strict definition to the word urgent. Is there smoke? Is someone physically on fire? If the answer is merely “I need a quick sign-off on a PDF,” it can simmer until Tuesday.

What it says: “I will respond promptly upon my return.”

What it means: I will return to 418 unread messages, experience a brief moment of existential dread, hit Mark All as Read, and trust that if it actually mattered, someone will follow up twice.

Anyway. As I sit here typing this in Sydney, here’s a little reminder that stepping away is not a crime that requires an apology. Rest is not a prize you only get to claim once you’ve run yourself into the ground.

Turn the notifications off.
Close the laptop lid before you finish that last sentence.
Let people wait.

I promise: The world will keep spinning, the inbox will still be full, and you’ll actually be present for your own life. For now, I’m off to enjoy Sydney. Be back next week with our standard, longer newsletter, complete with more links you love to click, highlights, and more.

Keep hurdling,

P.S. What is the most unhinged “urgent” email you’ve ever received while actively trying to take time off? Maybe we should collectively roll our eyes in the comments below …

Leave a comment

NEW ON THE SHOW

🎧 The Mindset of an American Record Holder: Sinclaire Johnson On Building Self-Belief, Mastering The Mile & Trusting Your Gut
American record holder in the mile, coming through! Sinclaire Johnson joins the show to discuss navigating the intense highs, setbacks, and transitions of elite middle-distance running. Sinclaire gets real about rebounding from a misdiagnosed sacral stress reaction, the emotional aftermath of placing fourth at the 2024 Olympic Trials with a personal best, and taking a leap of faith to sign with HOKA.

She also breaks down how working with a sports psychologist redefined her inner dialogue from chasing perfection to pursuing excellence, her lap-by-lap tactical mindset during the mile, and her life away from competition—including first-dance choreography and wedding planning with her fiancé and coach, Craig.

Listen here

HOW CAN I SUPPORT HURDLE?

I’m so glad you asked! This newsletter is free, but consider becoming a paying subscriber for $7/month to support the work that I’m doing.

For partnership inquiries, please email hello@hurdle.us.

Thanks so much for all of your support on the launch of Hurdle’s YouTube channel! PLEASE SUBSCRIBE, it would mean the world to me.

SUBSCRIBE, RATE, AND REVIEW HURDLE:
Go on, get after it. It takes 30 seconds!
iTunes | Spotify

Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

Share

You look great today. Don’t forget to tap on the “heart” button before you stop scrolling here, OK? Your likes (and comments) are a great form of support. Also! While we’re tapping! If you’re not yet subscribed to Hurdle’s new YouTube channel, click below and get to it.

Subscribe here

Tuesday night around 7:46 p.m. was a blur.

Olivia Dean was about to play at Madison Square Garden. I wanted to go. Simple enough, right? Except the internal monologue immediately started firing off it’s usual, fun-stopper objections: Do you really want to go alone? Is it worth the ticket price just for one night? Shouldn’t you be practical, save the money, or put it toward something more “productive”?

My default setting—like so many women I know—is most always to put others first. It’s remarkably easy to justify spending money on people you love. Treating a friend to dinner. Buying a thoughtful gift. In my case, flying down to see close friends the week before leaving for Australia. Showing up for someone else’s milestone—simple.

You get what I’m getting at here: When it’s for someone else, the wallet opens more-often-than-not without hesitation. But when it comes to spending money purely, unapologetically on myself?

Well. That’s where the brakes go on.

There’s this quiet, ingrained reflex that tells us joy requires justification, or at the very least, shared company to validate the experience. There have been plenty of times that I’ve waited around for a friend’s schedule to align. I’ve compromised on what I want to accommodate someone else. I’ve talked myself out of things entirely because I ask myself do I really want to do this on my own?

But at 7:46 p.m. on Tuesday night, I stopped the spiral, took a breath, and looked at the facts:

I am a 38-year-old single, successful woman.
I work hard for every single dollar I earn.
I don’t need to wait for a partner, an open calendar, or an invitation.
I don’t have to ask for anyone’s permission to seek my own joy.
So, I bought the ticket. Just one.

Walking into Madison Square Garden by myself wasn’t lonely; it was an act of total autonomy.

From the second the lights dimmed, waves of pink, purple, and vibrant red swept across the arena, washing over thousands of people who were all there to feel something real. And that moment Olivia stepped up to the microphone and her voice filled the room? Tears. Instant, seemingly uncontrollable tears started to form.

Standing there in the glow of the stage, watching the colors stream through the air, a wave of profound clarity hit me: This isn’t the life that I envisioned for myself in so many ways.

If you had asked a younger version of me where I’d be at 38, this picture might have looked entirely different on paper. But with wet cheeks and The Art of Loving filling the 20,000 seat arena, all I could think was: What a beautiful life it is.

Just me, there, with the music. No checking in on anyone else’s energy. No managing someone else’s mood. No wondering if whoever I was with was having a good time. I was fully anchored in my own skin, singing at the top of my lungs (in unison with everyone around me), feeling with every ounce of my being that I was exactly where I was supposed to be.

A little essential reminder for myself, that I’m here to share with all of you this week: Investing in your own memories, your own pleasure, and your own delight isn’t frivolous. It’s the entire point of building a life you love.

So! If you’ve been on the fence about taking yourself on a date, buying the solo ticket, booking the table, or claiming a moment just for you: let this be your nudge. You don’t need an excuse, you don’t need company, and you certainly don’t need permission.

Keep hurdling,

Leave a comment

HIGHLIGHTS OF THE WEEK

What I’m Wearing: ASICS ‘Rise & Shine’ Superblast
She’s bright. She’s new. She’s fun. Launching globally this weekend, the colorway will also be available in the Megablast, Novablast 6 and new Sonicblast 2.

What I’m Obsessed With: Optimizing the Lighting In My Home
As I mentioned, went down to visit my closest friends earlier this week. Tom and his husband Kyle have their ambient lighting game on point, and I immediately ordered this ambient lighting set and under-cabinet motion sensing stick-on lights upon seeing how great they looked in their space. Can’t believe it took me five years of living in this apartment to think: amazon

What I’m Watching: Season 3 of Love Is Blind UK and Let’s Marry Harry
No shame. No shame at all.

Leave a comment

OTHER THOUGHTS & LINKS

The New York City Marathon elite field has been announced, and it is absolutely stacked. Speaking of marathons, the Sydney Marathon released the first photos of the medals runners will get (me, included!) next weekend, and the comments on the post did not pass the vibe check. Designed by First Nations’ artist @ambrose.killian, the medal celebrates Sydney as a place of connection, community and Country, while incorporating details from the 42.2km course.⁠ (I think it’s gorgeous, FWIW.) The UConn women’s basketball documentary, The Dynasty: UConn Huskies, comes out today on Apple TV. Friday night plans, locked in. Well, Friday night after I moderate a Q&A for the New York premiere of my friend Aisha McAdams’ documentary, Learning to Fly. (OK, let’s be real: I’m probably going to bed, so this will … be watched on Saturday.)⁠

NEW ON THE SHOW

🎧 At What Cost: Jess Sims on Setting Boundaries, Injury Lessons & Embracing Imperfection
Peloton favorite, ESPN host, and sideline reporter Jess Sims sits down for an intimate, vulnerable conversation about what it truly means to slow down, listen to your gut, and navigate life’s biggest transitions.

Jess opens up about expanding her broadcast career onto national stages like First Take and College GameDay, how she actively quiets her inner “Gremlin,” and why she now filters every new opportunity through the question: “At what cost?” She also shares how she navigated the profound grief of losing her father, what a multi-year injury journey taught her about self-worth and starting over, and the power of embracing neutral self-talk over toxic positivity.

Listen here

HOW CAN I SUPPORT HURDLE?

I’m so glad you asked! This newsletter is free, but consider becoming a paying subscriber for $7/month to support the work that I’m doing.

For partnership inquiries, please email hello@hurdle.us.

Thanks so much for all of your support on the launch of Hurdle’s YouTube channel! PLEASE SUBSCRIBE, it would mean the world to me.

SUBSCRIBE, RATE, AND REVIEW HURDLE:
Go on, get after it. It takes 30 seconds!
iTunes | Spotify

Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

Share

You look great today. Don’t forget to tap on the “heart” button before you stop scrolling here, OK? Your likes (and comments) are a great form of support. Also! While we’re tapping! If you’re not yet subscribed to Hurdle’s new YouTube channel, click below and get to it.

Subscribe here

Welcome back to Part II! Part I was all about laying the foundation: getting your gear dialed, establishing a weekly training situation, and locking in your “why.” Which is why this week, we’re diving deep into the nitty gritty.

Consider this your blueprint for everything you need to know once the training cycle really kicks off. At this point, the initial high of signing up’s wearing off, the long runs cross into double digits (and require legit logistics-izing), and fatigue’s stacking up. But make no mistake: this is the good stuff. This is where magic happens.

Whether you’re in the thick of a heavy training build, gearing up for a fall race, or simply want to learn a bit more about what gearing up for 26.2 really looks like—here’s the playbook for executing the road to race day with intention, authority, and resiliency.

1. Master Your Fueling

Sure, some folks under or overtrain. But I’d say that the biggest mistake most people make is actually making mid-run nutrition an afterthought. Some skip it altogether, and others don’t even think about fueling until the days leading up to the big dance. This may sound weird, but your gut’s a trainable organ, just like your legs. It requires reps and practice.

• Train Your Gut Early: Don’t wait for 14-mile runs to start taking gels (or gummies or Rice Krispies Treats or Nerds Clusters or insert go-to fuel, here). Begin practicing fueling on any run lasting longer than 75 minutes. I typically aim for 30 to 40 grams of carbohydrates per hour early in your block, and progressively work your way toward 60+ grams per hour as volume peaks. Just like other aspects of your training, it’s super helpful to talk about your strategy and go-to picks with a nutritionist or other expert one-on-one.

• Fuel on a Schedule, Not by Feeling: Take your calories on a strict timer—every 30 to 45 minutes—regardless of whether you feel hungry or low on energy. I typically aim for every four miles. Once you actually feel bonked or depleted, you’re too late. Your blood sugar’s already crashed, and you’re playing a losing game of catch-up.

• The Hydration Strategy: Electrolytes aren’t just for hot days or post-workout recovery; they maintain blood volume and muscular function. Pre-hydrate starting at least 24 hours before your longest runs with elevated sodium options, and carry hydration on your long runs rather than relying solely on public water fountains. I’m an LMNT girl (this link gives you a free sample pack with purchase).

2. Navigating the “Messy Middle” & Stacked Fatigue

Around weeks eight through 12, cumulative fatigue sets in. Your legs will feel heavy on easy days, your alarm clock will feel a little heavier too. This is around the time that my pace goals usually feel tougher to hit. This isn’t a sign that you’re losing fitness—it’s a sign that the training stimulus is doing its job.

• Keep Easy Days Unapologetically Easy: The purpose of an easy run is aerobic volume. And! Recovery. What it’s not for: proving speed. If you can’t speak in full, fluid sentences, you’re running too fast. Slower easy runs allow you to hit your high-intensity speed sessions as they’re intended.

• Zoom Out on “Bad” Runs: High heat, poor sleep, life stress, or where you’re at in your cycle can destroy a single workout. One off-day does not erase weeks of solid training. Evaluate your progress in three-week blocks rather than micro-analyzing a bad sesh.

• Protect the Unseen Hours: You don’t adapt to training during the run itself; you adapt during rest. Prioritize sleep hygiene—like keeping a tech-free wind-down window before bed—and stay consistent with recovery tools like compression boots, bodywork, or 10 dedicated minutes of mobility.

3. The Art of the Ideal Long Run

Your 18- to 20-mile long runs aren’t just hard. Or long. Or physical endurance tests. They’re full rehearsals for race morning. Whatever you do, treat them with the exact same respect and structure you will bring to the starting line. This means:

• Execute the Full Rehearsal: Wear the exact race kit (or, whatever you can that’s closest to it)—down to the socks, sports bra, shorts, and anti-chafe. Eat the exact same pre-run breakfast at the exact time (aim for no less than 90 minutes before running). This will help you test digestion under pressure, and give you time to use the bathroom.

• Build Mental Scaffolding: When miles 15 through 18 get heavy, your brain will naturally try to process the entire remaining distance at once. So! Break the run down into micro-goals. Chunk the distance into 3-mile segments. Focus on getting to the next fueling window. Or! Focus purely on your cadence (read: the rhythm of your feet hitting the ground) for 60 seconds at a time.

4. Adjusting the Dial When Life Happens

Flexibility is an underrated marathon superpower. One more time for people who are still half-asleep reading this:

Flexibility is an underrated marathon superpower.

Over a 16-to-20-week build, you will likely hit an obstacle. For example: a sudden work deadline, illness, travel—an injury. How you react determines whether it becomes a minor bump or a season-ending injury (no thank you).

• The 3-Day Rule for Niggles: If you feel sharp, asymmetrical, or persistent pain, take some time. My rule of thumb is at least three days of rest. I promise you: three days won’t hurt your marathon fitness. You know what will? Pushing through a strain.

• Swap, Don’t Stack: If you miss a workout or a long run due to life chaos, do NOT attempt to cram it into the following week alongside your other sessions. Let the missed run go, period. Adjust your plan (without guilt), and resume with whatever’s on deck.

Now, I know. There’s SO MUCH more I could write here. But this feel’s like a good jumping off point. And! I know there’s a lot of room for more questions! And with that:

Live Q&A Next Week!

Let’s Talk It Out Live: I know this all brings up a lot of specific questions—from gut issues to pacing anxieties. That’s why we’re doing a Live Q&A next week!

Drop your top marathon prep questions in the comments below (or reply directly to this email), and I’ll address them live on August 20! Keep a lookout for exact timing in your inbox!

Keep hurdling,

Leave a comment

HIGHLIGHTS OF THE WEEK

What I’m Wearing: Nike Vomero 18
Stumbled on this super cute colorway at the store, and was reminded just how much I adore this shoe.

What I’m Reading: Famesick by Lena Dunham
Have been so excited to finally find the time to dive into this!

What I’m Using Obsessively: Korres Black Pepper Eau de Toilette
I first got introduced to this in Paris a few years back, and it’s slowly become my secondary signature scent (behind this classic).

Leave a comment

NEW ON THE SHOW

🎧 Finding Answers: Colleen Quigley on Injury Lessons, Stepping Into HYROX & Owning Her Worth

This week on Hurdle, I sit down with Olympian, lululemon ambassador, and Meridia founder Colleen Quigley for a candid, post-USATF Championships catch-up in New York City.

Ten years after making her first Olympic team, Colleen reflects on the physical and mental shifts that have reshaped her career. After finally getting clarity on a decade-long foot injury, Colleen shares how embracing that answer allowed her to release the pressure of track racing and open the door to exciting new challenges—including stepping into the world of HYROX, navigating a major home renovation in Boulder, and stepping into her power as a brand advocate and team leader.

Together, we dive into what it takes to own your worth as an athlete, the importance of telling authentic stories beyond a 15-second social clip, and why trusting your gut is the ultimate key to conquering life’s hurdles.

listen here

HOW CAN I SUPPORT HURDLE?

I’m so glad you asked! This newsletter is free, but consider becoming a paying subscriber for $7/month to support the work that I’m doing.

For partnership inquiries, please email hello@hurdle.us.

Thanks so much for all of your support on the launch of Hurdle’s YouTube channel! PLEASE SUBSCRIBE, it would mean the world to me.

SUBSCRIBE, RATE, AND REVIEW HURDLE:
Go on, get after it. It takes 30 seconds!
iTunes | Spotify

Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

Share

You look great today. Don’t forget to tap on the “heart” button before you stop scrolling here, OK? Your likes (and comments) are a great form of support. Also! While we’re tapping! If you’re not yet subscribed to Hurdle’s new YouTube channel, click below and get to it.

Subscribe to the Hurdle YouTube Channel

So, you’ve decided you want to run 26.2 miles. Congratulations!

You are officially in for a treat.

Whether it was a sudden spark watching people cross a finish line, a desire to test your physical boundaries, or a quiet voice telling you it’s time to see what you’re capable of—welcome. Running a marathon’s one of the most transformative mental and physical journeys I’ve ever embarked on. And then—I did it 14 more times.

From the jump, let’s be completely real upfront:

A marathon isn’t just a 4-hour event on a Sunday morning. It is a 4-month complete lifestyle shift.

When I was gearing up for my first marathon in Hartford, Conn., back in 2013, I thought training was just about piling on miles. I used a Hal Higdon beginner training plan I found on the Internet, and I only had one speed: my speed. I didn’t know anything about interval training or tempo runs, and although my average paces certainly sped up with the more mileage I got under my belt, fast was never the goal. Finishing? Yep. That was.

My first marathon taught me that without strong foundation, the miles will catch up to you. Across 15 marathons, I’ve experimented extensively with what it takes to show up to the starting line feeling prepared. Now, I have some insight into, well, a lot of things. But specifically! The not-so-stellar habits that lead to burnout before race day even is in the 10-day forecast.

Thus, I present to you part one of your Ultimate Guide to Marathon Training: creating a rock-solid foundation before you take the first step of your training block.

**** Of note: I’ve been an ACE-certified trainer for the past 11 years. I’m also a UESCA-certified run coach. Although I don’t have interest at this point in coaching or training anyone one-on-one, I do think it’s important to toss those certifications here so you know I’ve put in some work—aside from personal experience. I feel very strongly that it’s important that folks get their information from qualified experts. I am one.

Also, the below is written with beginners in mind. I’ll say it now. I’ll likely say it again below: NONE of this replaces working with an expert one-on-one who can evaluate your strengths, weaknesses, and goals. Personalized programming and conversation will always, always, always dominate any sort of one-size-fits all advice.

1. Identify Your Real “Why” (Also: Write It Down)

A marathon block tests your discipline. There will be dark, quiet mornings when the alarm goes off, 16-mile long runs where your legs feel like rocks, and social plans you’ll pivot away from so you can get eight hours of sleep (hi, it’s me). If your reason for doing this is rooted in an external trend or what looks cool on IG, that motivation will evaporate by week six.

(Case in point: There’s no way on this earth I would’ve been able to slug through a 19-mile treadmill run—deranged thoughts and all—without a strong why.)

If you’re prepping for 26.2 right now, ask yourself these three questions:

• Why this specific goal, right now?

• What character trait do I want to build during this process? (e.g., consistency, adaptability, patience)

• Am I ready to treat my recovery with the same respect as my miles?

Action Step: Write your “Why” on a sticky note. Put it on your mirror, save it as your phone wallpaper, or tuck it inside your journal. (See here: A link to my favorite journal and one of my favorite planners.) You will need to read it when the training peak arrives.

2. Audit Your Baseline & Map Your Timeline

One of the biggest mistakes first-timers make is jumping straight into an intense 16-week marathon plan from zero. Your cardiovascular engine might adapt quickly, but your tendons, ligaments, and bones need time to handle the repetitive impact of thousands of foot strikes. Just like with any goal, you want to meet yourself with where you’re at. Be honest. For example: Someone who doesn’t drink a ton of water regularly (raises hand) won’t excel at a habit-based goal like “I’m going to drink eight glasses per day.” That person (read: me) meeting herself with where she’s at would set a smarter goal like, “I’m going to drink four glasses of water a day.”

That’s doable. That’s smart.

The Prerequisites:

• The Training Block Duration: Standard first-time marathon plans run 16 to 20 weeks.

• The Base Requirement: Before Day 1 of your official plan, you should ideally be consistently running 15 to 20 miles per week across three to four days, with a comfortable weekly long run of six to eight miles.

• The Reality Check: If you aren’t at that weekly volume yet, don’t rush it. Give yourself a 6-to-8-week “pre-block” to comfortably build that base before starting your 16-week countdown.

3. Gear Essentials: Protect Yourself

You don’t need every high-tech gadget on the market, but you do need gear that protects your body over high volume. I learned this lesson early when I ran in a pair of New Balance sneakers that were a half-size too small. That cost me a couple of toenails, and eventually, introduced me to plantar fasciitis. (Learn about how I treated plantar fasciitis here.)

• Footwear (Get Fitted): Head to a local running specialty shop and get analyzed. Fun fact: As you run long distances, your feet swell (result from your feet consistently hitting the pavement/trail/track/tread). Most runners need a running shoe a half-size to a full size larger than their standard street shoe.

  • Pro Tip: Build a rotation of at least two pairs of shoes. Alternate between them on training days to let the cushioning decompress between runs. This extends the life of the shoe and gives your feet slightly different mechanics to reduce overuse injuries.

• Technical Socks (Ditch the Cotton): Cotton absorbs sweat and creates friction—the exact recipe for blisters. Yes, I know. This is contrary to the popular culture moment that classic cotton T-shirts are having.

• Anti-Chafe Protection: Friction’s real, especially on hot summer long runs or rainy days. BodyGlide, Squirrel’s Nut Butter, or Megababe are non-negotiable staples in my running kit. Apply them anywhere skin rubs against skin.

4. Build Your Weekly Training Architecture

A successful marathon plan is an ecosystem of stimulus, strength, and rest. The below framework is an example of what a week of training could look like. Remember: You know your body best.

A Balanced Weekly Framework:

1. The Long Run (1x/week): Think of this as the anchor of your training, one that will really show you how capable you are. This run builds aerobic capacity, mental endurance, and teaches your body to utilize energy efficiently. Most beginners will keep this run entirely conversational pace.

2. Quality/Speed Session (1x/week): Controlled tempo runs or intervals to build fatigue resistance, running economy, and confidence at target effort. When I started incorporating speed work into my regular training, that was the unlock for me to find my fast. That’s when I went from a 3:51 marathoner to a 3:28 marathoner. (Yes, I weeped happy tears at the finish line.)

3. Easy/Recovery Runs (1 to 2x/week): Truly easy miles. These keep blood flowing and build volume without adding systemic strain.

4. Targeted Strength Training (2x/week): Strength work is your injury-prevention armor. Focus on things like single-leg stability, glute activation, core strength, and compound movements (squats, deadlifts, step-ups). These will help strengthen your posterior chain, which is essential to stay healthy (and keep running!).

5. Mandatory Rest Days (1 to 2x/week): Adaptations happen while you rest, not while you’re pounding the pavement. Respect your recovery days like non-negotiable appointments. I like to treat myself to some sort of an appointment on these days, tbh. Lately my go-tos are Bathhouse for hot/cold contrast therapy or foot reflexology in my neighborhood.

5. Establish Your Daily Focus Boundaries

Training for a marathon requires mental bandwidth. A LOT of mental bandwith. If you’re constantly distracted, rushed, or stressed, that mental toll impacts your physical recovery.

These two daily structural habits help to protect my energy:

• Create a morning buffer: I give myself 30 to 60 minutes in the morning without looking at my phone or checking emails. Lately, this time for me includes sipping coffee, journaling, making my bed, my morning skincare, and some time to simply meet the day and breathe. Trust me when I say that starting your day intentionally sets a calm tone, one you don’t really realize is necessary until you create the space to have it.

• Transition intentionally: Without fail, I make sure to give myself a couple minutes of complete stillness between finishing my workout and diving into my workday. This lets my nervous system downshift. It’s also the perfect time to drink my bottle filled with supplements.

Come back next week for part II. In it, I’ll dive deep into intra-run fueling strategies, surviving mid-block fatigue, mastering the taper, and executing race day like a veteran. Also! Have specific questions you want me to answer? Make sure to click “comment” below and ask them.

Keep hurdling,

Leave a comment

HIGHLIGHTS OF THE WEEK

What I’m Wearing: lululemon Swift Speed Cropped Tank
Really like the zipper pocket on the back of this tank, and the built-in bra, too. Got plenty of compliments on the royal blue color last week.

What I’m Using Obsessively: Saje Wellness Pain Release Cream
After my longest training run of the Sydney cycle last week, my lower back was screaming just a bit. This cream is amazing for pain relief, and makes me feel like I’m taking a little trip to the spa.

What I’m Watching: Ted Lasso on Apple TV
Duh.

I’m Running: Seawheeze (!!)
What a vibe—I’ve already run into a handful of Hurdlers on the street since arriving in Vancouver. It’s been eight years since I was here last, and on Saturday (AQI permitting) I’ll toe the starting line alongside 10,000 others to log 13.1 throughout the city! Excited for the energy and the race; big big thanks to lululemon for the invitation.

Thoughts and other links: The Tour de France Femmes avec Zwift is almost done. In it, cyclists will cover a total of 1175 kilometers of racing (without rest days). On deck? A brutal final circuit around Nice. You can learn more on where to watch, here. Paige Bueckers has a Shirley Temple-flavored Gatorade that literally broke the Internet upon release yesterday. When I went to go check it out on the Gatorade website, the site was “down for maintenance.” Seeing double? Indeed. Twin sisters Mia and Mariah Maxwell both punched their tickets to the 100m final on Wednesday at the World Athletics U20 Championships at Hayward Field in Eugene, Oregon.

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NEW ON THE SHOW

🎧 It’s Not Black & White: Amanda Vestri on Trusting Her Training, Embracing Discipline & the Power of Rest

This week, I’m sitting down with professional runner Amanda Vestri. She opens up about the mental grit required to perform at the highest level, the tricky balance between self-criticism and self-appraisal, and how she’s learning to celebrate her wins while staying hungry for future gains. We talk her impressive 2:24 PR at the Boston Marathon—only her second time tackling the 26.2-mile distance—and why even bettering your best can be a disappointment sometimes.

Listen here

HOW CAN I SUPPORT HURDLE?

I’m so glad you asked! This newsletter is free, but consider becoming a paying subscriber for $7/month to support the work that I’m doing.

For partnership inquiries, please email hello@hurdle.us.

SUBSCRIBE, RATE, AND REVIEW HURDLE:

Go on, get after it. It takes 30 seconds!

iTunes | Spotify

Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

Share

You look great today. Don’t forget to tap on the “heart” button before you stop scrolling here, OK? Your likes (and comments) are a great form of support.

About six years ago, I thought my life was about to completely change. I was in final-round talks with a big global brand to become one of their ambassadors. It felt perfectly aligned; like every single early-morning alarm, ounce of sweat, and risk I had taken up until that point in my career was finally being validated. It was all happening!

… and then it didn’t.

The deal didn’t shake out. No grand explanation, just a sudden “it’s not you, it’s us,” where what felt like a life-altering contract used to be. The next morning, I woke up with a heavy chest. My mind was racing. I heard someone, somewhere recently refer to these moments—especially for gig workers—as the “almosts.” Exciting blips that entrepreneurs become all-too familiar with, opportunities dangling centimeters in front of your face, and then poof wam, bam, gone.

The almosts happen a lot.

After that one, I did what I often do. The thing I do when the world feels loud and overwhelming: I ran. I laced up my sneakers. I ironically wore their apparel as I walked out the door. I hit the pavement. My breathing settled into a familiar rhythm, and a distinct thought came up for me. I get to put one foot in front of the other in my career, in my relationships, and in my life—just like I do on this run.

That specific frustrating moment, and every other almost, doesn’t take away my ability to move forward.

Marathon training has been a major outlet for me over the past 15 years. I ran my first one back in Hartford in 2013, without a plan to follow it up with a second act. But I did. And then I signed up for a third. And come August 30, I’ll cross the starting line for lucky number 16 (I decided it was lucky … just now).

I don’t believe every single person needs to run a 26.2-mile race in their lifetime. However, I do fully stand by the notion that training for one can teach you more about yourself than you’re likely prepared to learn. Those lessons can 100 percent make you a better runner, sure, but more importantly—a more resilient human being.

Yesterday, I did my longest run prepping for Sydney, 22 miles on a Thursday morning. This weekend’s schedule made that decision for me, knowing that I wouldn’t have the time to do it in the days upcoming. As I awoke from my post-mileage nap, I was greeted with a message that prompted this Substack: “Do you think everyone should run a marathon?”

The sender shared with me that she had always wanted to, but didn’t think she was capable. That the most she’s ever run is two miles, but she’d be willing to try for longer.

My answer to her echoed what I said above:

No, I don’t think everyone should do anything.

But, the marathon is a pretty magical thing. And the training, well, it isn’t actually about the race. It’s about proving to yourself, mile by mile, that you are entirely capable of showing up in tough moments—especially when a work project goes completely awry, some stupid guy leaves you feeling like you aren’t enough, you find out you have to put your dog down, or [insert other frustrating scenario, here].

Also, the coach in me wants to drop here the No. 1 most important note thing we talk about setting any goal: You need to have a deep why. So again with the should thing. Should-ing yourself into doing something that has a major opportunity cost like running a marathon will truly make you absolutely 100 percent miserable if you don’t have a strong why to go after said goal.

ANYWAY. Let’s talk about next week. Next week! I’m going to share with you my ultimate guide to training for your first marathon. Maybe it’ll even be two parts. But I think it will be helpful to have everything in one easy-to-reference spot. And! It’s an opportunity for me to share some of my favorite experiences of my training tenure with you, too.

For the third and final time: No one should do anything. (Well, OK. Brushing your teeth. Getting good sleep. Treating people with kindness, those are shoulds.) But if you desire to lace up and conquer this major goal from your bucket list, well, I’m here to help however I can.

Chat next week, and keep hurdling —

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HIGHLIGHTS OF THE WEEK

What I’m Wearing: ASICS Megablast—I wore these on my 22 yesterday, and they’re the Goldilocks amount of cushioning and stability in my eyes. I love max cushioning, but my right plantar gets a little cranky when I go too plush.

What I’m Eyeing: Adidas x ASOS Drop 004—The jacket I linked there is stunning. Love the matching short, and so many of the fun silhouettes they included here.

What I’m Tired Of: People feeling like they need to put other people down to make their point. If you do, I don’t think your point’s strong enough. That’s my hot take.

What I’m Cooking: White Bean Shakshuka from The Mediterranean Dish
Made this last weekend and it truly was both A. Delicious and B. A happiness project. I saved the goodness of the Shakshuka as leftovers, and then cracked new eggs into it throughout the week for breakfast. Ten out of 10, recommend.

Thoughts and other links: It was truly such a mood booster to have USA Championships in our backyard here at Icahn. Although it’s not exactly easy to get to Randall’s Island, had a really great time watching and covering the meet, which makes me really excited for Athlos in October. If you missed the action, Alison Wade did an excellent job recapping it all. The new Nike x Skims collection is beyond bizarre. I think it’s one thing if you want to collab with Skims, OK. That’s made for a specific customer. But framing it like this unitard/strapless combo is for working out? Absolutely not. I’m on the hunt for natural wine recommendations, if anyone has some. (Big on orange lately.) Also want to shout-out Alison Mariella Desir, author of Running While Black, who has a new Substack. Considering subscribing to it here.

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NEW ON THE SHOW

🎧 Small Island, Big Dreams: Julien Alfred On Channeling Grief Into Greatness, Stepping Away to Reset & Embracing Her Race-Day Alter Ego

This week one the show, I’m sitting down with Olympic and Indoor World Champion Julien Alfred. The track and field star opens up about navigating the mental ups and downs of elite competition, moving away from home at age 14 to pursue her dreams, and learning how to protect her inner peace amid massive international success and public attention. Julien shares how she overcomes self-doubt, handles the pressure of representing Saint Lucia on the global stage, and why giving herself grace has been key to her growth both on and off the track.

Listen here

HOW CAN I SUPPORT HURDLE?

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For partnership inquiries, please email hello@hurdle.us.

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Another (weekly) Hurdle conquered.

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Last week, the air quality index in New York was obscene. As much as I love a little outdoor pavement therapy, I love my lungs a whole lot more. Like, on Wednesday, I had a headache within three minutes of stepping outside. SO! Come the weekend when I had a 19-mile long run on deck (Sydney Marathon, T-minus 37 days but who’s counting?), I did what any slightly unhinged marathoner in the middle of a big training block would do (read: “any” is a questionable word choice there). I laced up, put my electrolytes in my water bottle, and went to the gym to get on the treadmill.

I too began questioning this choice pretty quickly.

Although when I arrived I wasn’t totally decided I was going to aim to conquer the whole shebang, I did have my eye on conquering 10+ miles at least. So, I locked onto the treadmill and got to work. And! I did all nineteen miles. One belt. Zero scenery changes.

The final verdict: I can do absolutely anything in this life.

Anyway! This week: A look inside my brain during those three hours. And like I said, again, I’m entirely aware that this was a decision.

1. Okay. 19 miles. We are doing this. We are brave. We are confident. I do hard things.

2. Let’s start out nice and easy here. No need to rush.

3. Did I put on sunscreen? Wait, I’m indoors.

4. If I look at the time remaining once every minute, this is going to feel like 14 years.

5. Cover the dashboard with a towel. Will this stay in place? I think it will stay in place.

6. Towel stays.

7. I wish they’d put Bravo on the TV instead of Food Network.

8. Is it warm in here or is it just the existential dread of staring at a mirror for three hours?

9. These sneakers feel good.

10. Okay, pace feels good now. We’re moving.

11. I should’ve brought more Rice Krispies treats.

12. I love running. Running is my choice. I get to do this.

13. Unwrapping this RKT while running is an elite skill.

14. I think this woman two treadmills over is also running long. We’re doing this together. I can’t let her down.

15. Mile 3, kind of like a quarter of the way there? Sort of? No.

16. Wait, I’m not running a half marathon. I’m running 19 miles. Or should I cut this at 13?

17. Stupid air quality.

18. What should I do for my next manicure?

19. I wonder if Bathhouse has any availability for this afternoon. (P.S. Tap that link, and you can get 25% off a day pass, too.)

20. Time for a playlist change. Actually I’m gonna watch a movie.

21. One treadmill mile is roughly equivalent to 1.4 outdoor miles, three business days, and the entire runtime of “All Too Well” (10-Minute Version).

22. Is Voicemails For Isabelle too much of a downer for a long run? I’m doing it.

23. If 2008 Emily could see 2026 Emily running 19 miles on a belt, she’d lose her mind.

24. What am I eating after this? A massive smoothie.

25. No, a breakfast burrito.

26. A breakfast burrito, but with French fries inside it, washed down with an iced matcha and three gallons of ice water.

27. Am I chafing on the right back side of my sports bra?

28. I’ll go to the grocery store when I’m done and see what speaks to me.

29. If the other woman running long steps off before mile 10, I will feel a profound sense of personal betrayal.

30. The treadmill belt is warm under my feet. Or am I imagining that?

31. Is my left sock shorter than my right sock?

32. If I run 13 today then I only have to run 6 tomorrow.

33. I’ve created a personal tropical storm system in a three-foot radius around this machine.

34. What is this weird pain in my left knee?

35. My shorts are soaked. I’m dripping on myself.

36. What is this man doing on the elliptical? Like, an arm dance? Is that choreography?

37. What time is the England game today?

38. Made it to 13.1, why don’t I just get to 15 and see if I can visualize another four miles.

39. It’s really just like a “casual 6-mile cooldown.”

40. Calling six miles a cooldown is a delusion, but it’s my delusion.

41. I should’ve done a high bun for this.

42. You have no business checking your email right now.

43. YOU HAVE TO TELL HER ABOUT THE VOICEMAILS.

44. I lifted the corner of the towel covering the dashboard just to ‘check.’ Huge mistake. Fatal error.

45. OK, I’m booking Bathhouse.

46. Eyes straight ahead.

47. I need to do my eyebrows.

48. If I can do this, I can do anything.

49. I can’t believe I’m doing this.

50. I need to find some new sports bras.

51. Is that salt or an eyelash in my eye?

52. :grabs towel to wipe face, forgets to keep moving feet: OH MY I JUST SLID OFF THE TREADMILL.

53. I am so lucky I didn’t fall over.

54. Did anyone see that? How did I not fall over? Am I a gymnast?

55. I am capable.

56. Three. More. Miles.

57. Don’t look at the screen. Look at the wall.

58. Looking at the screen. Why did I do that?

59. I need to call my mom.

60. My legs aren’t even legs anymore. They are just two numb logs operating on sheer stubbornness.

61. At least there are no hills. But Sydney has so many hills. Ugh. That’s going to be so rough.

62. I am a machine.

63. I can do this.

64. I could really use a massage this week. Or maybe I should go back to physical therapy.

65. I wish my insurance covered physical therapy.

66. Finish the job.

67. LAST MILE.

68. Have fun with it.

69. You’re DOING IT.

70. YOU DID IT.

71. It’s official: I can do anything in this lifetime.

Mission accomplished. That was fun! (OK, the outcome was fun. The effort, eh.) If you asked me when I stepped into the gym if I was actually going to do the whole prescribed run on a treadmill, I probably would’ve said no. But hitting that stop button after 19 miles was such a grounding reminder of who I am. This story here is about me running on a treadmill, sure. But more than that, it’s just a reminder that we can do hard things. That’s why I run, really. To remember who I am in the difficult moments.

… So much of this journey to the starting line is won between your ears long before you ever step onto the course. It’s about trusting your mindset when the plan shifts. Remembering: I am brave. I am confident. I do hard things.

Keep hurdling,

HIGHLIGHTS OF THE WEEK

What I’m Wearing: Rent the Runway, constantly.
This has been such a life-saver recently, and it’s made getting dressed really fun. Some highlights: The Amur dress I wore last night to my friend’s wedding welcome drinks, and the one I’m wearing to the ceremony tonight. If you use my code “RTRXEABBATE” you can get 60% off your first month of a full closet membership. (Of note, this discount is higher than the onsite promo!)

What I’m Reading: The Missed Connection by Tia Williams
I’ve been on a Tia Williams kick this year, because this woman never disappoints. Downloaded this yesterday, and excited to dive in (AKA, read the entire thing) this weekend.

What I’m Watching: The Ultimatum on Netflix
Got sucked in. Watched the whole thing in three days.

What I’m Excited About: Adobe Premiere
I recently splurged for Adobe Suite (hi, my name is Emily and I’m a nerd) — and this is the first time in a super long time that I’m sitting down to learn the ins and outs of a new computer program. Am I constantly Googling and asking Gemini how to do things? Yes, 100 percent. Here to chat and accepting all tips/tricks from the community. Comment if you have ‘em!

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Thoughts and Other Links: USA Track & Field Championships are in full swing at Icahn Stadium in New York, and I’m geeked that it’s here for the first time in 30+ years. It’s also WNBA All-Star Weekend, and I’m geeking out from afar. Thanks so much for all of your support on the launch of Hurdle’s YouTube channel! PLEASE SUBSCRIBE, it would mean the world to me. And! Watch this week’s episode of 5-MINUTE FRIDAY while you’re there. Club Recess sent me this garnet tennis dress, and she’s not only absolutely adorable but also the first one I’ve had that has shorts that are only connected in the front. AKA, you don’t need to get completely undressed to use the bathroom, making it idyllic.

🎧 Finding Peace On The Trail: Becs Gentry On Pushing Physical Limits, Adventure Beyond 40 & Owning Your Realness

This week, I sat down live at Rivian HQ in New York City with long-time friend of the show, Peloton instructor, and HOKA Global Brand Ambassador Becs Gentry. In front of a live audience, Becs opens up about stepping away from the road-racing spotlight and returning to her trail-running roots as she prepares for two of the biggest, high-altitude, high-heat races of her life. She shares how turning 40 has changed her physical relationship with her body, what diligence looks like while juggling motherhood and a full-time career, and why giving yourself grace to rest is just as important as putting in the miles.

Listen here

HOW CAN I SUPPORT HURDLE?

I’m so glad you asked! This newsletter is free, but consider becoming a paying subscriber for $7/month to support the work that I’m doing.

For partnership inquiries, please email hello@hurdle.us.

SUBSCRIBE, RATE, AND REVIEW HURDLE:

Go on, get after it. It takes 30 seconds!

iTunes | Spotify

Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

Share

You look great today. Don’t forget to tap on the “heart” button before you stop scrolling here, OK? Your likes (and comments) are a great form of support.

We tend to talk about confidence like it’s a fixed trait—something you either have, or you don’t. Whenever someone asks me “Where do you get your confidence from?” it’s almost implied that it’s something someone just wakes up with. But that question always makes me pause. It catches in my throat a little bit, because if I’m being completely candid with you: I’m not actually that confident. Well, OK. At least, I can question it, sometimes.

Perhaps it’s in how I define it. I have confidence, for sure. I’m good at analyzing the facts. The critical truths that make me who I am and what I have to offer. However, I’m not someone who walks into every room inherently sure of myself. I work hard to put myself at different tables. Candidly, I craft my own damn seat half of the time. And over the years, I’ve come to realize a hard, beautiful truth: I have to be confident. I have to believe in myself. I have to be my own biggest hype woman. Because, well, if I’m not, I can’t expect anyone else to be.

Still. That doesn’t mean the quiet, nagging doubt isn’t there. One of the questions I ask myself—and my friends—whenever we’re worried about something going awry, is this: Do we actually have any evidence that the worst-case scenario is going to happen? More often than not, the answer is no. I myself am especially skilled in thinking of the worst case scenario, and I know better than to let that stop me in my tracks. After my little inner dialogue pep talk happens, I more often than not am ready to take the dive. Not because I started out confident, but because I have the proof that every single time I’ve tried something that felt like a risk in the past, I was better off for it. And if I wasn’t (at least in a measurable way)—I was at the very worst, back to where I started—which is never really that bad.

Why am I telling you this, on this particular Friday, you ask? Well, because we need to talk about YouTube.

The Fear of Being Seen (and Scrutinized)

It’s one thing to put your voice out into the world on a podcast, or your words onto a screen in a newsletter. It’s another thing entirely to put your face, your mannerisms, and your raw, unedited energy onto a video platform.

I am incredibly proud of who I am.
I am so deeply proud of the woman I am becoming.
I am proud of the work that I do.
I am proud of the effort that I give.

I am not always the most confident person in the room. I do get butterflies. I have doubts. I hesitate before I hit “publish.” But I damn well will always show up.

The fear of the critique, the fear of the comment section, the fear of not being “ready” or “polished” enough—it’s kept me paralyzed in moments. But then I always get to the tipping point where I ask myself: Am I going to let fear make my decisions for me?

I’ve said it before, and I’ll say it again: I refuse to stand in my own way.

Deep down, I know that expanding into video and going to YouTube isn’t just about trying a new medium. It’s about broadening this community. It’s about opening up doors of opportunity that I can’t even see yet. Most of all, it pushes me entirely out of my comfort zone—and historically, stepping into the uncomfortable is the one thing that has never, ever let me down.

A long time ago, I had to accept a vital truth: I cannot be the person for everyone. But! I can be the person for some people. I can show up for the people who might actually benefit from the energy, the lessons, and the essence that I try to put out into the universe every single day.

So, speaking of showing up! I’m officially getting out of my own way. I am so incredibly excited (and, yes, certainly a bit terrified) to share that the Hurdle YouTube channel is officially live.

Watch 5-MINUTE FRIDAY here

We are taking these conversations, these moments, and this community to a whole new dimension. I’m bringing you along for the ride in a way I never have before—and I would love nothing more than to have you there with me from day one. It won’t be everything all at once—as you can imagine, posting a 5-MINUTE FRIDAY episode is a lot easier than sharing Tuesday’s guests slots. But, the goal is to get everything there … with time.

Thank you for always being the community that makes the scary leaps feel worth taking. So, here we go. Let’s do this.

Keep hurdling,

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Thoughts and other links: Not even going to pretend the air quality in New York isn’t freaking me out right now. As a reminder, when the Air Quality Index (AQI) is over 100, that’s super risky (read: dangerous) for outdoor activity (more on that here). Please, please, please, be smart this weekend with your choices! Please? Good. ASICS and FP Movement have a new collab that’s super whimsical, featuring a GEL-Nimbus 28. They’re (FP Movement) also launching a second drop of their collection with Barry’s next week. What do we think of Nike Rift sneakers? Like? Pass? I can’t make up my mind. I finally got to the new Bathhouse in Brooklyn over the weekend, located on Atlantic Avenue near Barclay’s Center, and it’s dreamy. It’s about the same size as their Williamsburg location, but without a rooftop pool. iHeart Women’s Sports and TOGETHXR launched the Everyone Watches Women’s Sports podcast last week, including featured hosts Ari Chambers (my girl!), Jordan Chiles, and Sam Jay. Peep more news on that, here.

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NEW ON THE SHOW

🎧 Mastering Your Mindset: Laura Thweatt On Transitioning From Competitor to Coach & Being Your Own Biggest Hype Human (Hellen Obiri’s, Too)

So excited to bring you this conversation I recorded in Paris with Laura Thweatt, three-time US Cross Country National Champion, top-10 finisher at major marathons like New York and Chicago, and the assistant roads team coach for the On Athletic Club (OAC).

Fresh off her stellar 13-year professional running career, Laura discusses transitioning from elite athlete to coaching world-class talent, navigating injury cycles, and why she is passionate about helping female athletes understand their own physiology to unlock peak performance.

Listen here

HOW CAN I SUPPORT HURDLE?

I’m so glad you asked! This newsletter is free, but consider becoming a paying subscriber for $7/month to support the work that I’m doing.

Subscribe now

For partnership inquiries, please email hello@hurdle.us.

SUBSCRIBE, RATE, AND REVIEW HURDLE:
Go on, get after it. It takes 30 seconds!
iTunes | Spotify

Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

Share

Also, don’t forget to tap on the “heart” button while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us.

Subscribe now

After 19 days straight of travel, I finally had time to get my feet under me this week. Thank goodness. I’ve been doing my best to get back on east coast hours, prioritizing sleep, and trying to do the best I can to show up every single day at my desk having been away for some time. Lots of recordings are happening. (And also, guests are getting booked! Good for the Hurdlers!)

Busy seasons mean that more often than not, I have to be realistic about the bandwidth I do have. I like to show up with my full self. Still, I believe that consistency is better than perfection. That’s why this week, I want to talk about something we all fall into from time to time: the stubbornness trap.

You know exactly what I mean. The days where you want to decide that come hell or high water, you are going to execute the workout plan, run, or general life effort/task exactly as written. 5x1,000m repeats? Done. Back-to-back meetings when you’re not thinking clearly? Why not! Go to dinner with your friend when you’re falling asleep getting ready? No matter what.

But then real life enters the chat.

Maybe your Oura ring tells you your HRV is tanked because you tossed and turned all night. Maybe you step outside and the air feels less like oxygen and more like disgusting hot soup.

Instead of listening to the very loud data points your body is giving you a la wearable, you push through. (Been there, done that.) You hit the splits, but you finish feeling absolutely destroyed, buried in a hole that will take days to climb out of.

I’m here to give you official permission—though you shouldn’t need it—to modify the day.

Modify! The! Day!

When we lock ourselves into a rigid mindset, we forget that life doesn’t happen in a vacuum. Your body doesn’t know the difference between the physical stress of a fast mile and the physiological stress of:

• A terrible night of sleep: Your recovery is compromised before you even lace up.

• High heat and humidity: Your heart rate spikes just trying to keep you cool, meaning a “normal” pace suddenly requires maximal effort.

• Life stress: Work, family, travel—it all drains from the exact same tank.

Adjusting your plan in response to these things isn’t a sign of weakness; it’s a sign of intelligence. So, that means:

You’ve gotta shift the goalposts every now and again.

If your energy is at a two out of ten, you have options that don’t involve throwing the whole day away. More often than not, our fear of falling short is much louder than the reality of asking for grace.

It’s OK to shift your schedule.

It’s OK to lift less weight or drop the reps.

It’s OK not to do the run altogether.

Repeat after me: It’s just not that serious.

At the end of the day, we need to zoom out. No single workout makes a training block. No Zoom call is life or death. But forcing an effort that your body isn’t ready for can have repercussions. Longevity comes from flexibility. This week, I lifted less weight. I napped midday. I said “no,” to an invite or two that I just wouldn’t have been my full, most-present self if I’d accepted. SO—while I’ll encourage you every single day to be stubborn about your long-term goals, I’ll also say that it’s critical to be incredibly fluid about how you get there.

The next time the vibe is off, give yourself grace, pivot, and remember that tomorrow’s another day.

Keep hurdling,

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Thoughts and other links: Speaking of giving myself grace, some quicker-than-usual highlights for you this week. HOKA released their new Clifton Pro (and had me to their Fifth Avenue store to host their launch last night!). She cute! Speaking of shoe launches, Tracksmith had a special moment to celebrate their new Elliot Rider—launching July 15. If you’re a max cushion fan, you’ll love this new pick. Really loved hearing from Alyssa McElheny, the OTQ runner who recently won HYROX World Championships, on Ali On The Run. This week, the first episode of Coach Chris Bennett’s After Dark Tour series came out on his show, The Coach Bennett Podcast, and he had me on as a special guest. Alison Wade, we love you. Has anyone successfully landed an NYC jersey since they started releasing a select few online every day at 10 a.m.? I haven’t. But I’m trying!

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NEW ON THE SHOW

🎧 No Bad Days: Masai Russell Talks Confidence Over Cockiness & Shifting From Hurdling Underdog To The One To Beat

Welcome Olympic Champion Masai Russell back to Hurdle! Fresh off her historic performances in the 100-meter hurdles, recently clocking a 12.14 for the second fastest time in history and a win at Pre Classic, Masai opens up about her rapid rise to the top and the evolution of her mindset.

In this episode, we dive deep into the essential difference between having confidence and being cocky, and how Masai protects her peace by switching her focus from standard expectations to execution. Masai reflects on transitioning from an underdog mentality to navigating the pressure of being the one to beat, sharing how she trains her mind to view every performance—good or bad—as an opportunity to sharpen her greatness. From tracking meticulous micro-improvements to redefining what “speed” truly means to her, she reveals what it takes to relentlessly pursue her potential and become an undeniable legend in her sport.

Listen here

HOW CAN I SUPPORT HURDLE?

I’m so, so glad you asked!

SUBSCRIBE, RATE, AND REVIEW HURDLE:
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Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

Share

Also, don’t forget to tap on the “heart” button while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us.

Subscribe now

We are officially into July (!!), the heat’s cranked up, and we’ve crossed the halfway mark of the year. Instead of a heavy deep-dive this week as I’m currently lingering around six hours of sleep debt according to my Oura Ring (good ‘ol international travel), I wanted to share a few specific things—mindset shifts, tools, and gear—that are keeping me grounded, efficient, and moving forward right now.

1. The Mindset: Divorcing Your Ego from the Data

Lately, my mantra has been simple: Do the best you can with what you have, and let the ego go.

In the middle of summer training and bopping from one city to another, it’s so easy to get caught up in the targets—the exact paces, specific weights, or metrics on your wrist. But some days, showing up and just doing the work is the win, even if you don’t hit the exact numbers you wanted. Consistency isn’t built only on your perfect days; it’s built on the days you show up, give your honest effort for that moment, and refuse to let a missed target ruin your momentum. This week, that looked like getting into the gym for a workout on Wednesday morning, even if I didn’t have it in me to do the effort as prescribed. I swapped 100-pound power cleans for 85, and was proud that I showed up and put in the work to the best of my ability.

2. The Audio: Sydney McLaughlin-Levrone on The Better Mind

If you need a serious hit of inspiration to refocus your energy, I keep going back to the recent episode of The Better Mind podcast featuring Sydney McLaughlin-Levrone.

She talks about performance, pressure, and the mental architecture it takes to perform at the highest possible level. The takeaway: Mastery isn’t just about physical capability; it’s about your relationship with your own mind when the stakes are high.

3. The Tool: Momentous Creatine Travel Packs

Like I said, my brain’s not exactly operating at max capacity at the moment. So! Tools that help to eliminate friction wherever possible are crucial. These single-serve creatine packs from Momentous have been a total game-changer for my routine lately.

Instead of dealing with messy tubs or forgetting my scoop when I’m away from home, I can just throw a few packs into my bag and go. It takes zero thought, keeps my recovery on track, and saves me that extra mental energy in the morning.

4. The Summer Staples: Bandanas & ASOS Black Shorts

Lately, I’ve been leaning into bandanas for my runs to help alleviate the sweat-dripping-down-my-face situation. Opted for this simple, inexpensive five-pack from Amazon, and I’m immediately transported back to the days of rocking them at summer camp. Also, big fan of my new black denim shorts from ASOS (if you follow the newsletter regularly, I’m clearly on an ASOS kick right now). They’re a longer length, super comfortable, and will be in my weekly rotation for the foreseeable future.

Your turn: What’s one small thing, mindset shift, or tool that is making your life better or easier this week? Hit “leave a comment,” and let me know. I read every single one.

Keep hurdling,

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Links and Other Thoughts: Local to New York? Nike announced the return of their marathon training program, Project Moonshot, yesterday. Get more information here. After watching France play in France and soaking up the excitement of the locals, I think I’m starting to become obsessed with the World Cup. Do intense workouts spike your cortisol? The New York Times has your answer. Excited for Pre Classic this weekend, and watching some of my favorites do what they do! Peyton Manning, Sue Bird, and Alex Morgan just teamed up on a women’s sports series, and I’m hyped.

NEW ON THE SHOW

🎧 160+ Miles Of Grit: Des Linden Talks Her Desert Ultramarathon, the Business Of Being An Athlete & The Power Of the Pivot

Two-time Olympian and 2018 Boston Marathon champion Des Linden is back on the show! Fresh off completing the legendary Marathon des Sables (MDS)—a grueling, self-supported 167-mile stage race across the Sahara Desert—Des takes listeners directly inside her tent.

She shares the realities of surviving on grit, managing endless blisters, and navigating the longest run of her life: a staggering 62-mile day. Des breaks down the exact mindset it takes to avoid “negotiation mode” when the going gets tough and explains how her recent transition into the ultra-trail world has altered her relationship with the sport. Plus, she gives us a behind-the-scenes look at running the Boston Marathon as a “commoner” alongside her husband, Ryan, and her recent trip to the London Marathon.

Listen here

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Also, don’t forget to tap on the “heart” button while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us.

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There’s a distinct flavor of energy that exists only at the intersection of extreme human endurance and community. I thought I knew what that tasted like. I definitely got a sip of it when I was heavy into CrossFit more than a decade ago, and crossing 15 marathon finish lines gives you a whiff of it, too.

But then, thanks to an invitation from the team at Red Bull, I touched down in Stockholm for the HYROX World Championships. And let me tell you: I was not prepared for the beautifully chaotic, deeply inspiring world that is the HYROX fandom.

I spent my time wandering the venue that is Strawberry Arena, testing my own limits on an Output Sports simulator, and chatting with two influential powerhouses in the space: Mintra Tilly, the mastermind who helped architect the original HYROX format, and former CrossFit Games champion and Red Bull athlete Laura Horvath.

I left Sweden with a notebook full of scribbles, sore quads, and a completely shifted perspective. I thought I knew what this thing was following along loosely on Instagram, but boy was I wrong. Whether you’re a hybrid athlete or a runner who views “strength day” with a bit of skepticism, this week I’m digging into what I learned from my first trip into the HYROX pain cave.

First, let’s talk about the foundations.

HYROX launched its very first race in Hamburg, Germany, in 2017 with just 650 initial participants. By 2023, that number reached 175,000 competitors. By 2024? It ballooned to over 650,000 global participants. Across the 2025/2026 season, the sport’s projecting a total of 1.2 million athletes will compete across more than 100 global events.

High-demand major metropolitan events—like New York, Chicago, Los Angeles, and Birmingham—consistently sell out within minutes to a few hours of going live. For example, this year’s HYROX New York drop vanished in just 40 minutes. Demand has outstripped supply so heavily in markets like London that they had to implement a lottery ballot system, allocating 16,000 race slots to a massive pool of over 70,000 applicants.

As for structure, the race alternates between running and functional fitness. You begin with a one kilometer run, hit a station, and repeat. You will complete a designated number of laps (usually two to four, depending on the venue’s track layout) to hit exactly one kilometer before entering the center of the arena for each of the following eight stations:

• Station 1: 1,000m SkiErg

• Station 2: 50m Sled Push

• Station 3: 50m Sled Pull

• Station 4: 80m Burpee Broad Jumps

• Station 5: 1,000m Rowing

• Station 6: 200m Farmer’s Carry w/ Two kettlebells

• Station 7: 100m Sandbag Lunges

• Station 8: 100 Wall Balls

Understanding the “Roxzone”

The Roxzone is the massive, centralized transition area inside the running loop where all the functional workout stations, hydration points, and gear areas live.

Time does not stop when you enter the Roxzone; your transition time spent walking between a run and a machine, or grabbing water, is factored entirely into your final race time. Like a triathlon transition, this is a place where efficiency can be a big game-changer.

Fandom is SERIOUS (And the Crossover is Real)

I knew people liked functional fitness, but I didn’t realize they were fanatics. The energy inside the venue was electric, a subculture completely distinct from the traditional running or CrossFit worlds—though those lines are rapidly blurring. Unlike major marathons where spectators need to be on the sidelines completely, HYROX allows supporters to buy tickets to be super close to the action. As in, on the competition floor. I was literally a foot from a friend as he was doing the rowing portion of his race.

When I sat down with Mintra Tilly, the former Director of Sports for HYROX, she admitted that even she couldn’t have predicted this level of obsession. As she put it:

“I guess the level, the scale, how big it became ... I would have never imagined in a million years. To me, I thought, you know, it’s going to be an annual thing, once a year.”

Fun fact: Tilly actually is responsible for the format of HYROX as we see it today, as she originally designed the flow. It’s fascinating to me how the sport’s pulling in people from entirely different training backgrounds—i.e., standard runners are suddenly looking at heavy sleds and rethinking entire training blocks.

Temporary Tattoos Are a Big Deal

So, there isn’t a lot of extra clothing at HYROX. AKA, most of the women are running in shorts and a sports bra; men in just shorts. So how do athletes showcase the brands supporting them when fabric is at a premium?

Temporary tattoos.

Super interesting and innovative to see, tbh. Wonder if this will start to bleed into the running world. There was branded ink everywhere, from shoulders and calves to forearms. A genius act of sports marketing and identity.

Make No Mistake: This is an Endurance Sport

There’s a massive misconception that HYROX is just a lifting competition with a bit of cardio thrown in. Let’s bust that myth right now: You have to be an endurance athlete to survive.

Depending on the design and layout of each course, athletes tackle over 8 kilometers of pure running interleaved between stations. If you’re not ready for sustained aerobic output, the stations will swallow you whole. Even Horvath—arguably one of the strongest women on the planet—told me that when it comes to preparing for a HYROX, the running’s the real hurdle you have to respect. She shared her own training shift with me:

“We’ve been doing a lot more running, and I think we got it much faster, so that’s going to be the limiting factor for us ... With running, it’s not easy to get better, but I think if you do it more, you’re inevitably going to get better.”

In other words: A lifting legend’s clocking three dedicated running and interval sessions a week just to prep for the track segments. So, take that for what you will.

Doubles Is Totally My Schtick

The pain cave’s a lot less intimidating when you aren’t digging through it alone. Watching the doubles and team divisions solidified a major truth for me: With the right partner, this format shifts from a grueling test of individual survival to an incredibly fun, shared strategic game.

Horvath echoed this sentiment beautifully. When I asked her how her mental state shifted going into an event like this compared to the high-stakes pressure of the CrossFit Games, she lit up talking about racing alongside her partner and brother, Kristof:

“This is—we’re doing this more for ourselves. We’re doing it to have a good time. Competing with Kristof, like we haven’t competed together since 2018. The two of us. So I think it’s going to be very cool to like, you know, just soak in the experience and have a good time and push our limits.”

My Personal Homework: Wall Balls and Burpee Broad Jumps

Of course, I couldn’t just watch. I hopped onto a simulator put together by Output Sports to test my own metrics, and the data gave me a very clear, very humbling reality check.

While my running baseline is solid, my power output and efficiency on burpee broad jumps and wall balls need some serious love. They require a specific type of explosive, repetitive power that fades quickly when your heart rate is redlined (hi, this is hard). I don’t think a HYROX is on my bucket list until 2027—but! At least now, I have a solid understanding of what I can expect once I shift my training to get after that specific goal.

The Bottom Line

HYROX isn’t just a trend; it’s a massive, community-driven movement that forces you to look at your fitness holistically. You can make out of it what you want. You can race it. You can do it for fun. You can do it to find a partner. But whatever you decide—if you’re going to do it—make sure you enjoy the training journey that gets you there. Because trust me, it’s a demanding one.

Have more questions? I’m an open book. Comment below and share your experiences/thoughts.

Keep hurdling,

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My Most Used Travel Item: On Court Dress Split
I’m in Paris right now, and it’s 100 degrees (Fahrenheit; obviously). Let me tell you: This dress is coming in so handy. With the complimentary short, it’s the perfect pick for grabbing a bike (I’m not going anywhere fast) to get around—and obviously, the black helps to hide the whole compulsive sweating situation. (It also comes in white!)

This Week I’m Loving: My Rent the Runway Subscription
When I tell you my favorite thing about RTR is renting for trips, that’s such an understatement. I adore having fun items that I can flaunt in new places, like this Badgley Mischka x Jewel stunner. Perfect for wedding season and trying new denim, too. Right now, if you use “RTRXEABBATE” you can get 60% off your first month.

I’m Reading: Big Girl Blitz by Danielle Allen
On the third book of this series and my third read of the trip! I won’t even lie, this one is promiscuous. Actually felt like I was doing something slightly wrong reading it in public yesterday, then I looked across from me at the swimming area in Copenhagen, saw a topless woman and thought, “I need to stop being so prudish.”

I’m Excited For: The new season of the show!
Thanks so much to everyone who chimed in with such positive feedback after last week’s newsletter and this week’s episode. Means the world to me! Feel free to comment below with who you want to hear from this season—or anything else :)

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NEW ON THE SHOW

🎧 Let Me Reintroduce Myself: Emily Talks Her Running Journey & The Next Chapter For Hurdle

To kick off this brand-new chapter, I’m offering up a solo to share the deeply personal evolution of my relationship with running, my career, and myself. From being cut from the JV volleyball team in high school to weighing 200+ pounds as a college freshman, I open up about the pivotal moment that changed everything and the simple decision that started it all: learning to keep showing up for myself, one step at a time.

Listen here

HOW CAN I SUPPORT HURDLE?

I’m so, so glad you asked!

SUBSCRIBE, RATE, AND REVIEW HURDLE:
Go on, get after it. It takes 30 seconds!

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Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

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As a reminder: Hurdle is on a two-week season break. Will be back on Tuesday—more on that, below. Also, don’t forget to tap on the “heart” button while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us.

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There’s a distinct kind of magic that happens when you stop trying to be everything to everyone.

Lately, I’ve been thinking a lot about my own origin story with running. It’s a journey I’ve shared with you all before—the hurdles, the messy middle, and the absolute gratitude I have for the version of me who took those very first, uncomfortable steps. The version of me that was brave enough to try something that she wasn’t “good” at. It may sound sort of lame but it’s a story I’ll never tire of telling; running fundamentally rewired, but running changed the trajectory of my entire life. After the summer that I ran for 60 days straight back in 2008 (more on that here and here), I was different. It didn’t just alter my physical relationship with movement; it fundamentally rewired how I navigate challenge, resilience, and community. It also influenced me to become a journalist in the fitness and wellness space—so there’s that.

When something gives you that much, you naturally start looking for ways to give back to it. The clarity on exactly how I wanted to do that started like a whisper earlier this year when I attended the Business of Women’s Sports Summit and the events surrounding it. The energy in every single room I was in was electric, reinforcing that the boom that is women’s sports is real. Broadcast networks and streaming platforms are seeing historic milestones, with viewership for major women's sports events skyrocketing by over 300% in recent years as millions more tune in. Deloitte projects that global revenues for women's elite sports will surpass $1 billion for the first time, a massive leap driven by surging commercial interest and fan engagement. Women’s stories are finally taking center stage.

… But I couldn’t help but notice while I was surrounded by so many conversations highlighting incredible female athletes, there was a massive, glaring omission. There was hardly anyone talking about track and field. At least not in my immediate vicinity.

Here we are in this historic moment for women in sports. Yet, I’m often in spaces where running is an after thought in women’s sports media coverage. The discipline that I have come to love, follow, and report on so deeply was being left out of the narrative. So, that was my aha moment. I realized that if what I wanted to hear wasn’t being centered, it was my responsibility—and privilege—to use my platform to amplify them.

Which brings me to Season 21 of the podcast.

This season, I’m going all in.

I’ll be dedicating the entire season exclusively to running, with a fierce focus on highlighting women’s stories in the sport.

I know people often say “all you need is a pair of sneakers and you can run.” While that might be a slightly antiquated take today, there’s no denying that running is quite literally the most democratic, accessible sport on the planet. And while not everyone (read: basically no one) is going to step on a track and run a Gabby Thomas time, the beautiful truth about it is that you don’t have to be an Olympian to experience its transformative power. Whether you’re chasing a world record or simply chasing a better version of yourself on a Tuesday morning, the opportunity to grow through movement is available to absolutely everyone.

While I’m incredibly excited to focus my lens here, I am also acutely aware that it takes a village to change a narrative. Elevating this sport isn’t a solo mission, and I’m grateful to be doing this alongside some phenomenal storytellers, journalists, and creators in the running space who are already doing the work to lift women up. If you love this space, you should absolutely be following and supporting other female independent storytellers like Alison Wade, Ali Feller, Lindsey Hein, Ashley Mateo, Carrie Tollefson, Aisha Praught Leer, Lee Glandorf, and Tiara Williams (to name a few, because there are many). They each bring a distinct, necessary voice to our community, and their work inspires me to keep pushing the envelope with my own.

I digress! This upcoming season of Hurdle is my love letter to our collective sport. It’s an opportunity to elevate the professional women pushing the boundaries of what’s possible, while celebrating the everyday magic that connects all of us who lace up and get out the door.

Season 21 officially drops this coming Tuesday.

Because this season is so incredibly close to my heart, I want to ask two small favors of this community as we gear up for launch:

1. Share the love: If there’s a runner, a sports fan, or a woman in your life who you think would love these stories, please forward this to them or text them a link when the first episode drops on Tuesday. Word of mouth means everything. And!

2. Who do you want to hear from? I want this season to reflect the voices that inspire you. Reply directly to this email and let me know: Who is a woman in the running space—whether an elite athlete, a community leader, or an industry changemaker—that you want to hear from on the show this season?

Thank you, as always, for being on this journey with me. There’s so much more I want to say; I can’t wait to share more with you on what I’ve been working on.

See you Tuesday, and keep hurdling —

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My Most Recent Purchase: ASOS Plisse Shorts
A plisse short that looks like a skirt and are flowy and comfortable and I can wear with sneakers and heels and style a zillion different ways? Also, a perfect summery color.

This Week I’m Running In: Nike Universa Women’s 2-In-1 5” Short
This is one of the only colored shorts I’ve ever worn that doesn’t show sweat, so I was excited to see that Nike released a 2-in-1 version with an overshort to mix up the styling.

I’m Reading: Curvy Girl Summer by Danielle Allen
Read this romance almost in its entirety yesterday after a friend recommended it to me as an easy summer read. Inspiring me to get on my dating game, TBH.

I’m Excited For: HYROX World Championships
Touched down in Stockholm (!!) this morning, and excited to witness my first HYROX competition AKA be super inspired. Going to be chatting with a few folks here throughout the weekend to learn more, so if you have any questions about it or are thinking about trying your first sometime soon, let me know below! Big thanks to the team at Red Bull for the invitation. Also, if you have Stockholm or Copenhagen recs, I’m all ears.

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Links and other thoughts: Landed to the news that the London Marathon will officially be a two day event next year, and I have thoughts. Curious about the media coverage, what the experience will be like (specifically, will the crowds show out both days?), and how they’ll handle the new format—and so many other things. If we needed anymore evidence that the running boom is very real, this is it. New York’s a better place now that the Knicks are World Champions. On that note, there has never been a more well-marketed product than Jordyn Woods’ bag. Big congrats to a friend of the show Laila Edwards on getting drafted fourth in the PWHL draft!

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HOW CAN I SUPPORT HURDLE?

I’m so, so glad you asked!

SUBSCRIBE, RATE, AND REVIEW HURDLE:
Go on, get after it. It takes 30 seconds!
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Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

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Editor’s Note: (It’s Emily. I’m the editor.)

Got a note from a follower who was dismayed that I didn’t mention Des Linden and Kara Goucher as women covering this sport in my original post. In my head, I think of them as legendary athletes first!—that was an unintentional omission on my part! If this didn’t come through: I’m grateful for anyone and everyone who is investing in women’s running right now. I’m a positive person who leads with kindness—and I can assure you my intentions are positive.

That’s all :)

As a reminder: Hurdle is on a two-week season break. Will land back in your podcast feeds on June 23!

Also, don’t forget to tap on the “heart” button while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us.

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Thanks for all of your love on last week’s post. This week, I feel like I’m truly in a haze of happiness in New York. Between the good vibes after a much-needed girl’s trip to Miami last weekend (which consisted of hours upon hours laying by the pool, early dinners, and 8+ hours of sleep every night) and the electricity that is the Knicks, it’s been a soul-filling seven days.

A big part of that? I’ve been extremely cognizant of the energy I’m taking in, and protective of what’s in my space as of late.

Now, as someone who has dealt with depression, I understand that the sentence “you get to choose how you want to feel,” doesn’t always ring true. When you’re in the thick of a heavy season, that phrase can feel like a slap in the face; it minimizes the weight of the blanket you’re trying to pull yourself out from under.

But I also know that while I can’t always control my internal weather on dime, I can make smart choices about my external environment. I get to decide the types of people I want to surround myself with, work with, and just generally spend a bulk of my time with. I can’t necessarily force my brain to create serotonin, but I can absolutely stop giving my limited energy to spaces and people that drain it.

Think of it in this way: Say you’re after muscle definition. Well, muscle definition won’t come from you not working out said muscles. You have to put in the effort, lift the weights, and show up for the reps if you want to see results. Just like with your energy: If you want to make a shift, if you’re seeking happiness, if you’re seeking motivation, if you’re seeking levity—you owe it to yourself to put yourself in the best scenario possible to go after that.

So, how do we actually do that when we’re feeling stuck? How do we audit our emotional environment? Here are some things I’ve done that have really helped me:

1. Conduct an Energy Audit

We track our steps, our sleep, and our calendars—but we rarely track our energy. Take a look at your last seven days. Write down the people you spent time with, the projects you worked on, and the content you consumed. Next to each, put a plus sign (+) if it filled your cup, or a minus sign (-) if it drained it. You can’t eliminate every single “minus” from your life (we all have bills to pay and obligations to meet), but visibility is power. Once you see where the leaks are, you can start patching them.

2. Set an “Energy Boundary”

Protecting your peace requires being a little ruthless with your gatekeeping. If you know a certain friend always leaves you feeling exhausted, or a specific social media account triggers your insecurity, create some distance. It’s not malicious; it’s maintenance. Remember: Saying no to things that drain you is the ultimate way of saying yes to your own well-being.

3. Curate Your “Scenario”

Like I said, muscle definition requires putting yourself in a position to lift. If you are seeking levity, you have to actively put yourself in situations where levity can find you. Book the early dinner. Prioritize the eight hours of sleep (yes please). Go to the game. Say yes to the girl’s trip, or simply sit on a park bench in the sun for 15 minutes without your phone. Design your day around the assumption that you deserve to feel good.

We might not always have total control over the destination of our mood, but we are always the drivers of our environment. Put yourself in the best scenario possible this week. You owe that to yourself.

Keep hurdling,

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Come Join Me! Free Yoga Class at Lyons Den, June 17
Hosting this class alongside Spring Fertility at my favorite studio! We’ll flow. We’ll answer your questions on all things fertility. Should be a really great time, and a perfect opportunity for people to ask an expert (my OBGYN, Dr. Michelle Kappy) fertility or egg freezing questions.

I’m Wearing: USMNT 2026 Stadium Home Jersey
World Cup, I am officially ready! Also, wanted to support my friends from Potluck Club and recently shared this collaboration jersey they made with Billionaire Boys Club.

I’m Obsessing Over: My iPhone 17
I did it, y’all. I dropped my phone last week, may or may not have cracked the screen, and made the decision to say “OK, this is a sign!” and upgrade to the iPhone 17. Wowowow, there’s a pretty big difference here. Mainly, the camera upgrade, big increase in battery life, and boosted display situation have me all giddy. I also went orange, and I’m feeling bold and flirty and fun.

I’m Reading: Dogs, Boys, and Other Things I’ve Cried About by Isabel Klee
Finished this one in under 48 hours down in Miami, and it was so, so sweet. I love following Isabel on Instagram (@simonsits).

I’m Really Loving: New lululinen form lululemon
This midi skirt caught my eye in an email recently, and the shorts are super cute, too.

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Links and other thoughts: How many girls are going to be wearing their own DIY version of Taylor and the Haim sisters’ shirts this weekend? Am I wild for thinking this Umbro x Fashion Nova collab is cute? I’m also obsessing over my new orange-tipped french manicure, and can confirm I’ll likely do this at least one more time before summer’s over. Really appreciated this special conversation between Megan Rapinoe and Abby Wambach for A Touch More. Between the USA match tomorrow night at 9 p.m. and the Knicks game on Saturday, we’re about to have a sporty weekend!

HOW CAN I SUPPORT HURDLE?

I’m so, so glad you asked!

SUBSCRIBE, RATE, AND REVIEW HURDLE:

Go on, get after it. It takes 30 seconds!

iTunes | Spotify

Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

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Heads up: Hurdle is on a two-week season break after today’s episode of 5-MINUTE FRIDAY! Will land back in your podcast feeds on June 23!

Also, don’t forget to tap on the “heart” button while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us.

Subscribe now

Tuesday was my birthday, a beautiful day!, and a busy work day, too. In between two events, I carved out some time to sit down at Union Square cafe and write. I ordered a glass of Sauvignon blanc, took out my journal, and started jotting after getting to know the hairdresser on her lunch break to my left. I firmly believe that we’re a sum of the things that we do most often, and journaling has been a constant for me for some time now. Reflection doesn’t just happen. It’s a process. You have to make space for it, even when the calendar’s conspiring against you.

I didn’t set out to write this list specifically, it just sorta happened. This week, showing up for the Weekly Hurdle with eight takeaways that are ringing extra true to me right now. Also: I both can and can’t believe I’m 38. Holy. Wow. OK, let’s do this:

1. Your body’s not a before-and-after story.

This one I’ve had to learn more than once. I went through a major weight loss in college. (I’ve written about this a few times, including here.) I gained some of it back. My health journey (emphasis on journey) has had so many chapters. I’ve been at a place where I have seven pull-ups to be proud of. Now, I’m training for my 16th marathon, fueling differently, looking different, feeling different. I’m learning the importance of being proud of myself during all of these different moments. My body’s not a problem to be solved. It’s a living, shifting thing. It carries us through every early morning and hard effort. Treating it like a destination you’re trying to reach misses the whole point.

2. Saying no is a complete sentence.

You don’t owe anyone an explanation. Not a reason, not an alternative, not an apology wrapped in qualifications. Just: No. Or even better: That doesn’t work for me. The first few times feel uncomfortable. Then they feel like freedom. I spent a lot of years saying yes to things that drained me because I was afraid of what the no would cost me. Turns out the yes was costing me more. On this note: You get to decide what you do with someone else’s boundaries. So if someone says no to you, and you don’t like how it makes you feel—that’s valid. But then, make a decision on what feels good so that you can move forward accordingly.

3. Rest is not a reward. It’s part of the training.

Whether we’re talking running, work, or just being a person in the world—the recovery is where the growth happens. I used to treat rest like something I had to earn. A day off after a hard workout. A slow morning after a brutal week. Now I understand that rest is the work. The adaptation, the clarity, the creativity, none of it comes without it. If you’re waiting to rest until you deserve it, you’re going to be waiting a long time.

4. Kindness is a practice, not a personality trait.

Anyone can be kind when things are going well. The real practice is choosing it on the hard days. The days where you’re running on empty, where someone disappoints you, where you’re the most tired version of yourself. Kindness isn’t something you either have or you don’t. It’s something you do, over and over, even when it’s inconvenient. Especially then.

5. You are the sum of your daily habits. Consistency will always beat perfection.

Not your intentions. Not the big swings you occasionally take. What you do on a random Wednesday, when no one’s watching and nothing’s on the line—that’s who you’re becoming. I’ve seen this play out in training, in writing, in relationships. The people who show up imperfectly and repeatedly will always outpace the ones waiting for the perfect moment to begin.

6. The people who show up in the boring middle are your people.

Not just at the finish line. Not just in crisis. The ones who text you on a regular Tuesday, who remember the thing you mentioned three weeks ago, who are there for the ordinary stuff. Candidly, the boring middle is actually where everything real happens.

7. Comparison is a thief, but so is performing confidence you don’t actually feel.

We talk a lot about comparison stealing joy, and yes, absolutely. But there’s another version of this that doesn’t get enough airtime: the exhaustion of pretending to have it all figured out. Real self-assurance is quieter than Instagram makes it look. It’s being honest about the uncertainty, the fear, the “I genuinely don’t know if this is going to work” — and doing the thing anyway. That’s not a lack of confidence. That’s the actual definition of it.

8. Hard work is the one thing that always holds up.

Circumstances change. Opportunities come and go. People surprise you (sometimes beautifully, sometimes not so much). But the effort you put in? It never lies. Every early morning, every draft nobody read, every mile run in the rain—it compounds in ways you can’t always see in the moment. I’ve never once looked back and regretted working hard. Not once. At 38, that truth feels more solid than ever.

Here’s to another lap around the sun. Thanks for being here for it and for making this whole thing feel like more than just words on a random website.

Keep hurdling,

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Come Join Me! Free Yoga Class at Lyons Den, June 17
Hosting this class alongside Spring Fertility at my favorite studio! We’ll flow. We’ll answer your questions on all things fertility. Should be a really great time, and a perfect opportunity for people to ask an expert (my OBGYN, Dr. Michelle Kappy) fertility or egg freezing questions.

Something to Wear Running: On Cloudmonster 3 Hyper—Have been reaching for these a lot lately. It’s a super cushioned super trainer that I use mostly for base mileage. Feels springy. I dig it.

Something to Wear Sunning: Left On Friday Beach Break Bottom—As someone who loves a high waist, high leg cut, I was geeked to see this new silhouette from my go-to Left On Friday. Is it expensive? Yes. Is it flattering? Also yes. Is it going to be worn weekly for the next three months? Most definitely. Heads up: You can get $15 off if you sign up for their newsletter.

Something I Treated Myself to For My Birthday: Old Navy Silver & Gold Clutch and Clear Jelly Tote—I think these are both adorable (in addition to crazy affordable). Did I get targeted for both bags on Instagram? Absolutely. Catch me carrying these (both under $21!) all summer long.

Something to Read: “Sydney McLaughlin-Levrone on Her Constant Evolution, Stepping Into Motherhood and LA 2028” for Footwear News
Loved this interview. Particularly love this line, referencing up and coming talent in track and field: “These kids are getting so fast. I’m not going to lie, it’s kind of scary.”

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Other thoughts and links: Elmo is in the hot seat after being a little too diplomatic about his feelings for his home team, the Knicks. USA Track & Field and the U.S. Olympic & Paralympic Committee have selected St. Louis, Missouri to host the 2028 U.S. Olympic Team Trials Marathon on March 25, 2028. Excited that the Runners of NYC podcast is back! It’s comeback season: Serena Williams is pulling an Allyson Felix, as she officially accepted a wild-card doubles entry to the 2026 HSBC Championships at Queen’s Club alongside world No. 9 Victoria Mboko. And! Let’s hear it for the girls: The New York Liberty topped the Toronto Tempo (97 to 82) for their third straight win yesterday. This is what we love to see!

NEW ON THE SHOW

🎧 Egg Freezing 101: Unpacking My Experience & Talking Fertility Q&A With Dr. Michelle Kappy

In this episode, I sit down with my fertility specialist, Dr. Michelle Kappy, a board-certified OB/GYN and reproductive endocrinologist at Spring Fertility. After undergoing my own egg freezing journey under Dr. Kappy’s care, I open up about the intimate, often overwhelming logistics and physical realities of the procedure. Together, we pull back the curtain on the entire process—demystifying everything from medication protocols and managing your physical movement during stimulation, to understanding the biological changes to egg quality and quantity as women head into their mid-30s.

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Happy Friday, all. I shared last week over on Instagram that I’ll be running the Sydney Marathon in August, which means that I’m in the thick of training—yet again. Kind of crazy to think that this will be marathon no. 16, something that there’s absolutely no way a younger me would believe.

When you say something like that this out loud, a big goal, it feels shiny. Monumental! For this specific landmark moment, it conjures up images of a crisp destination, a dramatic harbor view (I cannot wait to go to the Opera House!), and the euphoric high of crossing a finish line on the complete opposite side of the world.

But let’s be incredibly real for a second: On a random Tuesday when my alarm rings through the dark at 5:42 a.m. (I’ve never been one for setting my alarm for whole numbers), my body feels heavy, and Brooklyn humidity’s already sitting thick outside my window? The “aesthetic” of a marathon does absolutely nothing for me. Absolutely. Nothing. Double-taps on a screen don’t lace up my shoes.

What gets me out of bed is something much quieter, much deeper. It’s my why. It’s an internal, non-negotiable commitment to exploring my limits in this specific season of my life, anchoring myself in a daily routine that grounds me, and protecting the headspace that movement gives me.

Journaling on my why the other morning got me thinking about a massive friction point I see so many people hit when they decide to set a new fitness or wellness goal:

The copy-paste goal trap.

The biggest mistake you can make when setting a new goal is choosing it based on a snapshot of someone else’s life. We are constantly inundated with the highlight reels of others—someone crushing a 75-day challenge, hitting a massive lifting PR, or flowing through a perfect dawn patrol yoga routine. It looks inspiring, sure, so our brains immediately copy and paste it into our own lives: “I should do that.”

But when you adopt a goal simply because it looked good on someone else’s grid, you are outsourcing your motivation. That’s not ideal.

What does that mean? Well, when the initial excitement wears off and the daily effort gets mundane, uncomfortable, or just plain boring, a copy-paste goal will fail you every single time. And the kicker? You’ll think you failed. But you didn’t. The goal just didn’t actually mean anything to you to begin with.

So, it’s time for a deep, honest inventory.

If movement and wellness are already priorities in your life, you don’t need another generic checklist or a trend to follow. You need alignment. To build a goal that you will actually show up for when things get tough, you have to look inward and audit your current reality.

So this weekend, I encourage you to put your phone in the other room for 15 minutes, pick up a pen, and do a completely judgment-free inventory of your headspace and physical needs. Ask yourself:

“What is actually important to me right now?”

Be ruthlessly honest with your answer. Your needs change, and your goals should change with them.

• Do you want to get stronger? Do you want to feel powerful in your skin, lift heavier, and see what your physical structure can withstand?

• Do you want to shift your body composition? Is this a season where you want to dial in your nutrition, build lean muscle, and focus on the mechanics of how your body burns energy?

• Do you just want to have fun? Has your routine felt like an absolute chore lately? Do you need to inject pure play, try a totally new sport, join a community, or find an activity that simply sparks joy without a metric attached to it?

Anchor It to Your Values

Once you identify what matters to you right now, look at your core values for this specific season. If one of your top values this month is “restoration” or “peace,” but you are forcing yourself into a high-stress, rigid training program because of something you saw online, you’re creating internal friction. You’re fighting yourself before you even lace up your sneakers.

Your challenge this week: Take a hard look at the movement goal you are currently chasing. Does it directly serve your current season and your internal values? Or are you trying to fit your life into a box designed by an algorithm?

If it doesn’t align, give yourself permission to scratch it out and redraft it. Build a foundation on what you need—not what someone else is selling.

What did your deep inventory reveal? Hit reply and let me know what your true “why” is for this season. I’d love to hear where you’re redirecting your energy.

In your corner. Keep hurdling,

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Something to Wear Running: On Performance Tights Short—Always hard for me to find running shorts that are immediate staples in the rotation. Really into this updated 6-inch style from On, which totes three pockets: One big enough for a cell phone, and two in the back (including one that zips) for fuel, keys, and cards.

Something to Wear Sunning: Cupshe Fortunate Colorblock Bikini Set—Made the decision that it’s about time I get some new swim. (I’ve been wearing the same Left On Friday swimsuit combo—throwback bottom and tubular top—for the past two years. She’s great, but it’s time to shake things up!) Was pleasantly surprised by how flattering this Cupshe bikini set is (I love a high leg, high cut style); a really great buy considering the price ($39). I find it so hard to find decent swim for less than $65/$70 per piece! Here for all of your recs if you’ve got them.

Something to Wear Daily: Mejuri Thin Gold Hoops—At $168, these 10K solid gold hoops aren’t cheap, but they’re truly my daily set. They never tarnish, are super lightweight, and the only reason I’m on my third set in six-or-so years (hides face) is because, well, sometimes I lose things, and they don’t sell them in singles. But I can’t say enough good things about them!

Something to Listen To: “1 on 1” by Chelsea Jordan—Was writing this newsletter, and this song stopped my tippity tap. Into her vibe.

Something to Watch: Off Campus—OK, I’m only on episode three. But! I have caved. Here to discuss with anyone who’s down.

Something to Check Out (If You’re Local): Bandit Grand Prix, HYROX New York—I’ll be popping by both of these events here in New York this weekend. Was traveling last year during Bandit’s Grand Prix, so excited to see it play out in action.

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Other thoughts and links: I snagged the Nike x Kids of Immigrants T90 mule yesterday, and I feel like I won the lotto. Oura Ring 5 is here, and she looks cute (slender, too). Strava recently announced an update of its strength experience. It introduces 14 partner integrations — Garmin, WHOOP, Runna, Fitbod, Hevy, and more — bringing the data from apps and devices athletes already use directly into Strava, alongside a dedicated workout log, auto-populated muscle maps, and new strength-specific shareables. Speaking of Strava, they’re partnering with For All Mothers+ again this year to launch FAM+ Childcare Grants, with support from On, Runna and GU Energy Labs. Twenty-five lucky moms will receive grants, gear, and other perks to help them get to an upcoming starting line. Applications are open until June 10. Deep Blue Sports recently announced their investment in Sequel, a go-to favorite period card brand co-founded by friend of the show, Amanda Calabrese. Also: The Summer House reunion. That’s it. That’s the thought.

NEW ON THE SHOW

🎧 From College Standout To Pro Athlete: Samirah Moody On Transitioning To the Big Leagues, the Importance Of Staying Even-Keeled & Finding Strength In Faith

Samirah Moody is a professional runner for On, recednt USC graduate, and a founding member of the newly minted OAC (On Athletics Club) Sprint team. Coming off a stellar collegiate career—including a 2025 NCAA championship in the 100 meters—Samirah is stepping onto the global pro circuit with a fresh perspective, a deeply hardened sense of resilience, and a powerful inner drive.

In this episode, Samirah pulls back the curtain on the intense physical and mental grind of elite training under renowned head coach John “JB” Bolton. She details the dramatic shift from the college routine to the professional world, where the job requires balancing world-class track workouts with photo shoots, media appearances, and constant networking. Samirah opens up about the devastating meniscus injury that threatened her trajectory, the grueling rehabilitation process that followed, and the exact moment she shifted her mindset from “I have to do this” to “I get to do this.” Plus, she shares what it’s like to navigate a high-pressure environment as the only short sprint woman on the OAC roster, and how journaling helps her process the weight of big expectations.

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Last weekend, I did something I haven’t done in over a decade: I lined up at the start line of the Brooklyn Half. The last time I ran this race, I was a completely different runner, and honestly, a different version of me. Ten years living in New York will do that to you. I couldn’t help but be super nostalgic during the 13.1-mile trip from Prospect Park to Coney Island. I also had one mission and one mission only: Don’t push it too hard; meet yourself where you’re at right now.

For context: It was a hot day. In the past, a shift in conditions like this might have thrown me into a spiral of frustration. But standing out there last weekend, a familiar truth anchored me: This is how it is now. Not necessarily how I wanted it to be. Different than the chill we were running in three weeks ago. Just this.

Among the many, many lessons that running has taught me over the years, this is probably one of the most valuable: When we stop fighting the reality of the situation, we free up a massive amount of energy to actually deal with what’s in front of us.

In this instance: I can’t control the weather. I can, however, control how I show up underneath it. In life, I can exercise a boundary, but I can’t control how a friend reacts to it. I can’t force a company to up their rate on a project, but I can alter the deliverables that work for me. I can’t make him call me back (IYKYK), but I can choose what to do if he doesn’t.

You get the picture.

So, how do we actually practice letting go of the uncontrollable when the “heat” is on? Here’s what works for me when I need to pivot in real-time:

1. Acknowledge the Shift (Without Judgement)

The moment you realize things aren’t going to plan, name it. Tell yourself, “Okay, it is hot today,” or “This project timeline just changed.” Don’t waste energy complaining about why it’s happening or wishing it were different. Simply accept the new baseline.

2. Focus on the Immediate Micro-Decision

When the big picture feels overwhelming or uncomfortable, shrink your world. Don’t worry about mile 11 when you’re at mile 6. Ask yourself: What is the best choice I can make right now, in the next five minutes, to take care of myself? Maybe it’s taking an extra cup of water at the hydration station, adjusting your pace, or taking a deep breath before answering an email.

3. Change Your Performance Metrics

If the environment changes, your definition of success has to change, too. On a perfect, crisp autumn morning, success might look like a specific time on the clock. On a hot May morning in Brooklyn, success looks like grit, smart pacing, and crossing the finish line with a smile. Lean into the intrinsic win.

4. Lean Into the Joy of the Present

Despite the heat, last weekend was so much fun. Why? Because I chose to look around at the incredible energy of the crowds, the community, and the sheer joy of being back on that course after ten years. When you let go of the uncontrollable, you finally have the bandwidth to enjoy what’s actually good about the moment you’re in.

The next time you find yourself up against a situation that feels heavy, hot, or frustrating, take a beat. Remind yourself:

It can be hard, and it can be doable. Both can exist at the exact same time.

How are you letting go of the uncontrollable this week? Hit the comment button and let me know. We get to get through the “hot days” together.

Keep hurdling,

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Something to Try: The “Two-Minute” Transition—I’m in LA right now, and yesterday was hectic, moving from meeting to meeting to event. When shifting immediately from one thing to the next, we rarely give our brains a chance to catch up. So, I try implementing a mandatory two-minute buffer. Before opening the next tab, jumping into the car, picking up the phone to call Mom back, sit completely still for 120 seconds. Let the residual energy of the last task clear out so you can enter the next moment entirely present.

Something to Support You: On Core Bra—Finding the Goldilocks sports bra that actually supports you without feeling restrictive is a game-changer. I have a few in my rotation already (the OG Nike Swoosh bra, Under Armour Mid bra, Athleta Interval Bra). This one’s quickly becoming a staple, too.

Something to Rock With: Bose Ultra Open Ear Headphones—These are just the best. Every time I open the case, they’re charged to 100 percent. The battery life is super impressive, and they’re perfect for staying aware of your surroundings without sacrificing sound quality. I wore them during the half last weekend, and they also don’t budge at all, letting me lock into the zone and stay motivated, while still allowing me to hear all the people cheering on the course.

Something to Read: The Perfect Find by Tia Williams—A little romance the kick off summer. Just got back on the Kindle Unlimited train, and this was my first pick. A quick, easy read.

Other thoughts and links: Athlos announced this week that the all-female track meet will head to London for the first time as it expands to a two-day event. The inaugural international meet will be held September 18! This just in: Harry Styles has running merch on tour! AG1 is launching in Ulta Beauty; entering a major cosmetics retailer is a huge deal—it shows that beauty is no longer just about what you put on your skin, but what you put into your body. The Montreal Victoire are the newest PWHL champions. Have you watched Off Campus yet? It’s on my list for tomorrow’s flight home. Also! I need to have a conversation about these ASICS Gel-1130 mules. I think they’re cute. Are they cute? With a summer dress?! Weigh in below please and thank you.

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Thank you to CookUnity for supporting the Weekly Hurdle!

When I tell you that CookUnity made my last month gearing up for the half so simple—that would be an understatement. They’re the world’s first chef-to-you meal delivery platform—built on the belief that eating well should not be a luxury reserved for a select few. Every handcrafted dish is delivered fresh in sustainable packaging, ready to enjoy in minutes, and made with responsibly sourced ingredients. Some of my favorites from last week: ginger-soy roasted chicken, Mexican ‘cochinita pibil’ pork bowl, acebichado shrimp poke bowl, and Italian sausage and peppers.

They’re also the official meal solutions partner of New York Road Runners, inspiring nutrition that supports endurance and recovery at every stage of the journey.

• 180+ world-class chefs + collaborations with sports dietitians

• 300+ rotating meals

• Every dish is built to support your body and energize your mindset with essential nutrients, satisfying carbs, lean proteins, and bold, invigorating flavors.

Truly: I’ve never tried a meal delivery service that offered food that was this flavorful or fresh. And! Of course, I’ve got a deal to offer you. You can get 50% off your first week of meals using the code EMILYRUNS at checkout, here.

Get 50% Off

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🎧 Built on Consistency: Katie Ledecky on Reframing Hard Days, Swimming Into the Record Books & Inspiring the Next Generation

In this week’s rewind episode, I sit down with four-time Olympian Katie Ledecky, the most decorated American female Olympian in history. Ledecky brings us back to her roots, talking about her first-ever goals in swimming and how she originally fell in love with the sport at age six.

The swimming legend shares her perspective on the grueling work required to maintain excellence over a two-decade career, regularly logging 20+ hours a week in the water and another 6 to 7 hours in the gym. Katie opens up about how she handles pre-race nerves, her mental strategies for befriending pain in the final meters of a race, and how she breaks down monumental goals into small, doable pieces.

Plus: The deep impact of her family, what it’s like to drop into a random local pool for lap swim, and what true lifestyle balance looks like for her outside of training. She also touches on what it means to be a powerful role model and how that mission became even more meaningful when she partnered with Athleta’s Power of She collective.

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I’m so, so glad you asked!

SUBSCRIBE, RATE, AND REVIEW HURDLE:

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Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

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Also, don’t forget to tap on the “heart” button, while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us

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Twice a year, I sit down and do a personal inventory “summit.” (It feels equal parts official and slightly lame calling it that, but we’re leaning into the cringe for the sake of the craft.)

While I try to put pen to paper every morning—espresso close by, brain still half-foggy—I view this specific hour-long (ish) session as a holistic audit. I take stock. Of myself, my strengths, my shortcomings, my goals, and my values. My failures, too. Especially those.

This audit always coincides with my beginning-of-June birthday, and is both something I look forward to and also something that can be a tad revealing and scary. At this point, I’ve mapped it out into three distinct focus areas: Relationships, Health, and Work. When writing on each, I ask myself these four questions:

• What’s going well? What’s not going well?

• What am I most proud of myself for accomplishing in this area?

• How much time am I dedicating to this area of my life every week?

• On a scale of 1 to 10, how satisfied am I in this part of my life?

The thing is, we only get one home. I’m not talking about the four walls and a roof you return to at night. I’m talking about the space between your ears and the heart in your chest. I always come back to this important question:

How do you feel about yourself when you’re by yourself?

It’s not always easy to confront the stuff that’s gritty and raw. It’s much easier to scroll, to distract, to busy ourselves. But the older I get, the more I realize that self-awareness is our greatest tool. It’s the difference between living on autopilot and actually being the pilot.

This little audit? It’s an invitation to stop looking at the highlight reel and start looking at the raw footage. You can’t improve what you don’t measure, and you certainly can’t heal what you refuse to acknowledge.

Want to do this audit yourself? Well, I’ve got a roadmap. The biggest hurdle’s usually just getting over the officialness of it all. Here is how to make that hour actually count:

1. Change Your Environment

Don’t do this at the same desk where you answer emails or the same couch where you watch The Pitt. Go to a coffee shop, find a quiet corner in a library, or even just sit on the floor. A physical shift in perspective often leads to a mental one.

2. Set a Timer and Commit to “The Ugly First Draft”

It’s easy to spend 20 minutes over-thinking the first question. Set a timer for 15 minutes per category (Relationships, Health, Work). Tell yourself the grammar doesn’t matter and nobody else is going to read this. The goal is brutal honesty.

3. Lean Into the Discomfort

If you reach a question and your immediate instinct is to say “I’m fine” or “It’s okay,” that’s exactly where you need to dig deeper. If a “4 out of 10” makes you feel a sting of shame, sit with it. That discomfort is actually just data.

4. Look for the “Time vs. Satisfaction” Gap

Pay close attention to the relationship between question three (time) and question four (satisfaction). We often claim something is a priority, but the audit reveals we’re only giving it 2 percent of our energy. If your satisfaction is low but your time investment is high, you’re likely working hard on the wrong things.

5. Finish with One Micro-Action

Looking at a whole life audit can feel overwhelming. To avoid analysis paralysis, pick one small, non-negotiable change based on your findings and commit to it for the next seven days. Whether it’s a 10-minute walk or a text to a friend, give that data a place to go.

Comment below and let me know if this is something you’d add into your routine, and also! Go ahead and tell me something that’s a part of your routine that makes you feel like a better you. Let’s swap strategies. Cool? Cool.

Keep hurdling,

Leave a comment

Something to Practice: The “Phone-Free” First Fifteen—A morning routine doesn’t have to be a 90-minute theatrical production of cold plunges and light therapy. Try this hack to jumpstart yours: a phone-free first 15. No emails, no Slack, no scrolling, no phone. It’s about reclaiming the first moments of my day for my own thoughts before the rest of the world tells me what to care about.

Something to Read: In a World Of Sunrises by Cleo Wade—Ugh, I love her. Just ordered my copy after listening to Wade on my pal Nikki Ogunnaike’s podcast, Nice Talk. I’ll page through it when it arrives, but I’m thinking I may make this my daily page for 2027.

Something to Try On: ASOS Black Bermuda Shorts—I went out on a limb with these, and I’m happy I did. Was a little worried I’d look like Happy Gilmore, but I think we’re good here. With a low profile sneaker or even a heel (!!) — warm weather is calling my name.

Something to Workout In: lululemon Shake It Out High-Rise Running Short—OK, so I own a few pairs of this short in their 2.5-inch inseam (FWIW: It definitely feels longer than this!). But! They just released it in a 4-inch inseam, and I’m geeked to get my hands on them. Just ordered the black! Of note: There’s one small internal pocket, but nothing big enough for a phone.

Something to Plan: A summer getaway—I’m not saying you need to drop crazy dollars here. I’m just saying now is the time to put something on the calendar between June and September that you can look forward to. I’m working on solidifying a few work moments, but once that’s done—I know there’s a beach calling my name.

Other thoughts and links: I’ll be running the Brooklyn Half here in New York tomorrow! If you see me out there, say hi! The WNBA season tipped off this week with massive viewership numbers and massive anticipation. (I was at the Liberty home opener last Friday and it was a vibe!) In what is being called a “landmark moment” for women’s health, Polycystic Ovary Syndrome (PCOS) is being renamed Polyendocrine Metabolic Ovarian Syndrome (PMOS)—a total reframe of how the medical world treats the 1 in 8 women living with the condition. This week, Google announced their new FitBit Air, which … well, looks exactly like a WHOOP. While On Earth just released their first running sneaker, the Rhythm Runner, and she’s super cute. Want to share some love for Alison Wade, of Fast Women, who recently, unexpectedly lost her husband to a sudden cardiac event. It’s absolutely devestating. Her sister set up this GoFundMe in hopes to garner financial support for her and her two children. If you have the means to contribute, please consider.

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🎧 The Future of Women’s Sports: Amanda Lucci On Breaking Into the Press Room, the Power Of Narrative & Finding Growth In “No”

This week I sat down with my good friend Amanda Lucci, the Director of Special Projects at Women’s Health. She’s spent the last decade evolving the brand’s digital presence and spearheading their expansive coverage of women’s sports. From the sidelines of the WNBA to the mixed zones of the Paris Olympic Games, Lucci’s on a mission to tell the stories of the women transforming the future of the industry—both on the court and behind the scenes.

In this episode, she opens up about her career pivot from entertainment journalism to becoming a powerhouse in sports media and shares the raw reality of navigating a male-dominated press room. We also dive into her personal journey through a grueling multi-year fertility battle, how it reshaped her perspective on success, and how she balances the high-octane world of sports reporting with her newest role: being a mom.

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I’m so, so glad you asked!

SUBSCRIBE, RATE, AND REVIEW HURDLE:
We’re now over 1,500 ratings and reviews in Apple Podcasts! Go on, get after it.
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Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

Share

Also, don’t forget to tap on the “heart” button, while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us.

Subscribe now

I got into working out the summer before my sophomore year of college. And by working out, I mean incorporating going to the gym regularly as part of my routine. Despite having stints of playing sports (soccer, volleyball) growing up in Connecticut, I never spent too much time in an actual big box gym. My go-to, at the time, was Planet Fitness. Lunk alarm, free tanning, massage chairs, all the glory.

Fast forward to today: I weigh give-or-take 60 pounds less than I did in college. I’m in a season where I run four days a week and lift four days a week. I can’t imagine my life without starting each morning with movement. Yet, despite the years of training, miles logged, and heavy lifts, I still have moments where I look in the mirror and struggle with what I see. The physical transformation hasn't fully silenced the mental static.

Body image isn’t a destination you reach and then never leave; it’s a landscape you’re constantly hiking through. I’ll be the first to say that I’m constantly working on my inner dialogue. How I speak to myself. How I react to what I see in the mirror.

Every now and again, I have mornings where the lighting in my bathroom feels “off,” or where my brain decides to fixate on a soft spot rather than a strong one. I think there’s a bit of a misconception that if you work out enough, you eventually transcend body image struggles. The truth? I’m human. Those thoughts, the ones that I would be embarrassed if they played over a loudspeaker? Well, they still knock on the door. In actuality, sometimes they pound.

But lately, I’ve been working harder and harder to stop letting them pull up a seat to the table. I know that if I only worked out to change how I look, I would have quit a long time ago. The reality is that I show up regularly because that beautiful moment of catching my breath after lifting my bodyweight off the floor in a deadlift or finishing my eighth 400-meter rep—well, that’s how I practice being a better person.

Take Tuesday afternoon, for example. I got off a flight from Portland at JFK feeling that specific kind of “travel-heavy.” You know the feeling, yeah? Your limbs mimic lead. Your brain feels like it’s still at 30,000 feet. Overwhelm creeps in because you have so much to do, but don’t know where to start. When I walked into my apartment door and changed into my workout clothes, I didn’t want to move faster than a snail’s pace. I wanted to nap.

I showed up anyway. Not because I had to, but because I knew who I would be on the other side of that scheduled interval workout. The woman I get to be. I’m constantly making the choice to train my brain to bypass the excuse and get to the execution. That’s a skillset that helps me hit deadlines, have tough conversations, and show up for my community.

When we talk about fitness, we often talk about the visible: the definition in an arm, the pace on a watch. But the most important gains are the ones you can’t see in a selfie.

I remind myself that every time I show up to do something challenging, I’m collecting data. I’m proving to myself that “hard” is not the same thing as “impossible.” At the end of the day, there’s a profound sense of self-respect that comes from keeping a promise to yourself. When you say you’re going to show up and you actually do, well, you’re building a foundation of integrity.

You become someone you can trust.

The “better body” is a moving target; a goalpost that shifts based on the day, the trend, or the mood. But the “better person”? That’s a North Star. When I finished that workout the other day, I didn’t look in the mirror to see if my abs looked different or step on a scale. I simply noticed how I felt: More patient, more grounded, and more resilient.

An essential reminder for me, for us: Stop training for the person you want to see, and start training for the person you want to be.

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Something to Practice: Brain Dump & Sort—We often mistake mental load for actual exhaustion. Most of our stress doesn't come from having too much to do, but from the subconscious fear of forgetting to do it. (Hi, it’s me.) So, tonight (or whenever you feel brain fog rising), take a physical piece of paper and spend a few minutes writing down every single thing currently occupying space in your head. Once the list’s done, categorize every item into one of three buckets:

• Do: Tasks that take less than 2 minutes (Send that one email, put the dish in the washer). Do these right now.

• Delegate/Date: Tasks that need a specific time or person. Put them on the calendar or send the “Asks.”

• Diminish: Tasks that you realize, upon seeing them on paper, aren’t actually worth your energy. Cross them out.

Something to Sip On: LMNT Iced Tea Lemonade—Just when I thought that pink lemonade was the best of the best, this emerged. WOW I cannot get enough of this new release. If you click the link above, you’ll get a free sample pack of a slew of their most popular flavors with your purchase.

My Most Recent Purchase: ASOS Cotton Balloon Pants—Do I feel like Princess Jasmine while wearing these? Yes, absolutely. (I think the jelly flats I paired them over the weekend with contributed to that.) It’s a lot of pant, but! Every time I wear them, I get loads of compliments. Also, FWIW: I sized down.

Something To Do: Audit Your “Auto-Pilot” Subscriptions—Last week we cleared the camera roll; this week, we’re clearing the mental (and financial) clutter. Take 15 minutes to go through your banking app or Apple ID and look for those “zombie subscriptions”—the apps, newsletters, or services you signed up for six months ago and haven’t touched since. Be intentional, and you’ll be better for it.

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🎧 Bigger Than Volleyball: Carli Lloyd On Surmounting Setbacks, Training Your Mind & the Power of Self-Talk

In this episode of Hurdle, I’m sitting down with elite volleyball champion, Carli Lloyd. Carli shares her journey of grit and professional longevity, from a decorated 13-season international career to leading LOVB Austin to back-to-back League One Volleyball (LOVB) championships. She opens up about the “hurdle” of being cut from the national team multiple times before ultimately reaching the Olympic podium and discusses how she maintains an elite mindset through personal tragedy and the transition into motherhood.

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Other Thoughts and Links: I’ve never been more proud to be from Connecticut: The state just named Sue Bird … it’s official state bird (well, at least in March). If you need a new anthem, Madonna and Sabrina Carpenter’s “Bring Your Love” just dropped, and it is pop perfection. Let’s hear it for Rachel Entrekin, who won Cocodona 250 outright with a finish time of 56 hours, 9 minutes, and 48 seconds. Still need a Mother’s Day gift? I was eyeing lululemon’s gift guide; I’ve been living in this lululemon Align high-rise skirt. Is Alysa Liu the cutest Met Gala attendee you ever did see? If you’re local to New York, my friend and fellow iHeart Women’s Sports podcaster Aliyah Funschelle is hosting a conversation between Sue Bird and Ali Krieger before tomorrow night’s Gotham FC game. RSVP here. Is Sunny Bunny the perfect spring nail color? I recently learned about the World Fitness Project (I’m clearly behind the times) — and I’m wondering just how many versions of HYROX/CrossFit will exist before 2027. Comment with your guess below

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HOW CAN I SUPPORT HURDLE?

I’m so, so glad you asked!

SUBSCRIBE, RATE, AND REVIEW HURDLE:

We’re now over 1,500 ratings and reviews in Apple Podcasts! Go on, get after it.

iTunes | Spotify

Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

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Also, don’t forget to tap on the “heart” button, while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us.

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Yesterday I hosted an event for Saatva and sat down with Ilia Malinin. If you haven’t seen him move, he’s basically a human firework. Malinin’s a three-time World Champion figure skater who routinely lands jumps that seem to defy every known law of physics. Naturally, my first question was about the how. How do you hit the ice day after day, taking that kind of impact, and still show up with that level of explosive power?

His answer was a masterclass in simplicity: Sleep. (Are we really surprised, considering we were doing this interview in a mattress store?)

For Malinin, sleep isn’t just something that happens at the end of the day; it’s a high-performance tool. It’s a non-negotiable. He knows that without that foundation, the triple Axels and the training sessions simply don’t happen. It reminded me that whether we’re chasing a new PR in the gym, a promotion, or just trying to keep our heads above water during a busy week, we’re all athletes in our own right.

But if sleep is the foundation, what does the rest of the house look like? Most of us are doing recovery, but are we doing it right? Well, friends, it’s time for a recovery audit.

We live in an era of optimization. Period. I’ll be the first person to admit that my living room’s a graveyard for foam rollers and compression gear. But the secret to a sustainable stack isn’t about having every gadget. Longevity comes from a hybrid strategy: Using the tech to sharpen your edge, but never letting it replace tried-and-true foundations that keep you grounded.

My High-Tech Toolbox

• Compression Therapy: There’s a specific kind of magic … sliding into a pair of recovery boots after a high-output day, whether that’s from a workout or just ~gestures loosely~ life. Bonus: It’s passive productivity—you’re flushing out metabolic waste while finally tackling your inbox or catching up on your favorite show. Recently I’ve also been using my Hypervolt after my morning journaling practice (silly tight calves). It makes a major difference.

• The ‘Check Engine’ Light: I’ve talked about this before, but using a wearable (I’m Team Oura Ring) to track your Heart Rate Variability (HRV) is a game changer. It takes the guesswork out of wondering should I push today? If your HRV’s tanking, your body is literally whispering (or screaming) for a rest day. Listen to it.

• The Sleep Sanctuary: Like Malinin and I talked about yesterday, your mattress is a piece of performance equipment. If you’re waking up stiff or overheated, you’re sabotaging your recovery before it begins. I’ve definitely got some other hacks to make my sleep the best it can possibly be. These include: No TV in the bedroom, an Eight Sleep Pod (it was gifted), blackout curtains, brown noise a la my Amazon Echo Show, and a Casper Sleep Glow (a light alarm) to keep the cortisol spikes at bay.

A Special Section For the Free Tools

• The Down-Regulation Flip: We spend so much time in fight or flight. After a workout or stressful meeting, take a few minutes for box breathing. It tells your nervous system, Hey, we’re safe now. You can start the repair work. Or! A walk is always great. After yesterday’s chat, I took a 20-minute saunter to a further subway stop, just to take some time to process what I just did.

• Active Mobility over Static Stretching: Don’t just sit on the floor and pull on your hamstrings. Focus on dynamic movement that keeps your joints greased. It’s about maintaining the body you want to have ten years from now.

• The ‘Grey Space’ Transition: My personal favorite. A 30-minute tech-free window before bed. No scrolling, no blue light, no dopamine hits. Just space for your brain to land. It’s been a sweet way for me to get more reading done.

Remember: The recovery stack that works for you may not be “perfect,” but it should be intentional. Use the tech to measure where you are, but focus on the basics to actually mend.

This week, I’m challenging you to audit one thing. One! Are you relying too much on a massage gun when you actually just need an extra hour of sleep? Are you skipping the breathwork because you’re too busy scrolling?

Drop a comment or hit reply—what is one "basic” you’ve been neglecting lately, and how are you bringing it back?

Keep hurdling,

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Something to Practice: “Wellness Stacking”—We talk about habits a lot, but the friction of starting something new is usually what kills the momentum. That’s where my wellness stacking practice comes in. Instead of trying to find a new “window” for a habit, I’m anchoring it to something I already do. My current stack: While my morning coffee brews, I brush my teeth and then do a few minutes of dynamic stretching. When I sit down on the couch to journal, I take five deep breaths before opening the notebook. Pairing activities together removes the “decision fatigue” of being healthy.

Something to Wear: Nike Pegasus 42—My workhorse for a reason. The latest Peg update features ReactX foam, which gives you significantly more energy return than previous models. I’ve said it before and I’ll say it again: It’s my perfect “do-it-all” shoe for everything from a tempo run to a bootcamp class.

Something to Travel With: These Cordless Portable Chargers—Two chargers for $26, yes please. I won’t go on an airplane without these; so helpful that they don’t need an extra cord, and in my experience it powers up my phone to full charge in about 45 minutes or less.

Something To Do: Clear Your Camera Roll—I’ve been staring at a small red bubble telling me that I’m out of iCloud storage for weeks. So! I finally did something about it yesterday, and I feel a whole lot lighter. You know when I did it? When I was on the subway. No service, no problem. If you have a commute this week, use that “dead air” to delete the 47 blurry photos of your non-aesthetically-pleasing lunch, and reclaim your digital space.

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🎧 Finding The Fun: Jess McClain On Her American Record At The 2026 Boston Marathon, Incremental Gains & The Future Of Women’s Distance Running

This week, I sit down with professional runner Jess McClain fresh off her monumental performance as the top American finisher at the 2026 Boston Marathon. We were lucky to record this in London, where we got a sneak peak in Brooks’ upcoming Hyperion Elite 6 and cheer at the 2026 London Marathon, Jess unpacks the physical and mental evolution required to clock a personal best of 2:20:49 on one of the world’s most challenging courses. From navigating the “what if” game to handling mid-race mishaps like dropping a fueling bottle, Jess shares a grounded, authentic perspective on what it means to find joy in professional sport.

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Other Thoughts and Links: This Olivia Dean “Dive” remix is the hottest of the hot. The WNBA just announced that the Golden State Valkyries have already surpassed 15,000 season ticket deposits for their 2026 debut season. Can we talk about the masterclass that was the London Marathon? Tigst Assefa won the female elite race, defending her title with a new women-only world record time of 2:15:41. A new 2026 study in the Journal of Applied Sport Psychology found that "Micro-Recoveries"—think 60-second bouts of focused breathwork during high-stress work or training blocks—can lower cortisol levels by up to 22% over a six-hour period. This sleek, easy-to-wear Athleta dress is on major sale (40% off!), and I guarantee you that you’ll wear it no less than once a week this summer.

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HOW CAN I SUPPORT HURDLE?

I’m so, so glad you asked!

SUBSCRIBE, RATE, AND REVIEW HURDLE:
We’re now over 1,500 ratings and reviews in Apple Podcasts! Go on, get after it.
iTunes | Spotify

Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

Share

Also, don’t forget to tap on the “heart” button, while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us.

Subscribe now

Another year, another reminder that Boston Marathon energy is truly special. I had the chance to sit down with Olympia and PUMA athlete Dakotah Popehn before she took to the start line in Hopkinton, and as always I was so inspired by her mindset and grit. In that conversation, we talked about preparation, nerves, and the quiet confidence that comes with years of “marathon choppy” miles.

Which brings me here. I wanted to take it full circle for the Weekly Hurdle community. After watching her battle to a new PR and become the 10th fastest American woman ever on Monday, I caught back up with Popehn earlier this week to see how the dust has settled.

Emily: Dakotah, how are we feeling?

Dakotah: Feeling good! I was just saying I’m hobbling up and down the stairs, but I am going up and down, which feels like a win. I might even try to go for a casual two-mile jog today to see if I can handle it.

A “casual” two-mile jog after setting a new PR in Boston on Monday! No big deal. Now that the dust has settled for a few days, what are your reflections?

You can’t ever be upset with a PR, so I’m happy—but I wouldn’t say I’m satisfied. It was such a great American field. It was a learning experience as we look toward the 2028 Olympic Trials and figure out what I need to do to make the team again. I gathered a lot of information, and it gives me a lot of hope for the future. It definitely lit a fire in my belly; I want to get back to training immediately.

When you say you “gathered information,” what does that look like? Is it about the competition, or more about yourself?

Mostly about myself, because I can’t control who shows up or what their fitness is. I felt like I fell apart in those last couple of miles. That’s similar to what happened to me in Chicago last fall, and I’m seeing that trend in my marathons—not being able to close the same way my competitors do. I’ve been talking to my coach and strength coach about altering my training. I think I just need a new stimulus to find that turnover at the end.

Looking at the race, what was the strongest point for you?

That was the longest I’ve ever hung with the lead group in Boston. Usually, I’m dropped well before halfway, so it was super fun to mix it up for as long as I did. That kept me feeling strong. As soon as I detached from the group, the race started to go downhill. Now, the goal is figuring out how to run those 5:10 miles at the end instead of falling off.

I remember watching you on the big screen from the grandstands. There was a long period where you were on the far right of the road while everyone else was on the left. What was the strategy there?

I was running the tangents! I don’t enjoy running further than I have to. It honestly irritates me when the group doesn’t shift the way they should to take the shortest line. I’ll run by myself if it means not running 26.4 miles. I’ve watched Des Linden run this race a million times, and you see her detach from the group to run the shortest route possible. I’m not going to make the race harder for myself.

Smart. You’re now the 10th fastest American woman ever. That’s a heavy title. How are you making sure Dakotah the person feels just as celebrated as Dakotah the performer this week?

That’s easy because of the circle I surround myself with. My dad called me this morning; he was out on the course watching me, then went home and watched the whole race again on TV. He told me how proud he was. Between my husband and my family, I know that whether I ran 2:24 or 2:44, they’d be calling to say the same thing. It feels great to know that, no matter what, they still think I’m cool.

I’m hearing both sides here: “I’m not going to complain about a PR,” but also, “I had more in the tank.” What advice do you have for runners who are struggling with those dual emotions?

I think it’s a good thing to feel both. If I told you I had the race of my life and wouldn’t change a thing, I’d probably be announcing my retirement. What’s exciting about that? Every time I “miss” a little bit, it makes me hungrier. I look at it as a positive because I know exactly what I need to work on. That makes the next race exciting.

Just for the record—what shoe were you wearing on Monday?

I was in the PUMA Deviate Nitro Elite 4.

What do you love about that shoe for the marathon distance?

For me, it’s a “marathon trooper.” I think the PUMA Fast-R is great for a 5K or 10K, but I tend to fall apart late in a race in those. The Deviate Elite 4 suits my stride—which is a bit more of a “choppy” marathon stride rather than a big, powerful stride. I still feel pretty good at the end of 26.2 in them.

For people reading this on Friday who are in their own post-marathon “come down,” what is your best advice for navigating that phase?

I told my husband last night that this is always a hard part of the season. There’s so much build-up, and then there’s this massive come-down from the high. It’s important to feel those feelings and honor your body by giving it time to recover. But it’s also important to have other goals on the calendar. Setting your sights further into the distance helps you move forward.

Aside from your own performance, what were your takeaways from Monday?

The American women are here. The 2028 Olympic marathon team is going to be the hardest team to make in history. I love that American women are setting the bar higher and higher, but I know I have a lot of work to do to make that team again.

When we compare something like a flat Chicago to Boston, Boston is a much tougher course. Do you give yourself grace regarding your time because of that?

Definitely. Running 2:24:04 at Boston is probably worth at least a minute faster on a flat course. Even though it was a small step forward PR-wise, I think it’s actually a much bigger leap forward than the clock shows.

What are you excited about right now?

Honestly, as I was getting on the shuttle to the airport, I told my coach, “I’m just so excited for Grandma’s Marathon now.” I have exactly two months to get ready, and I’m looking forward to getting back on the horse.

You really possess so much patience. For someone who is slowly moving in the right direction but frustrated that it’s not happening all at once, what advice would you offer?

Keep your eyes forward, but always remember what is behind you. I have an Excel sheet with all my marathon times. While I want more—I’d love to be a 2:22 marathoner—when I was entering the Boston stats, I saw my old 2:34 times. I remember being so excited about those. There is beauty in remembering where you came from. That gives you the patience to know you’re still on the journey.

Keep hurdling,

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P.S. Out in London this weekend, and would love your recommendations! Drop a comment below if you have a hot take for something that I should add to my to-do list.

P.P.S. I’d love to hear from you: Do you enjoy an interview-style newsletter? Who else would you like to read an interview with in the Weekly Hurdle?

Something to Practice: The Strategic “No”—I talk a lot about “hurdling,” but sometimes the biggest hurdle is our own over-commitment. This week, I’m practicing the Strategic “No.” It’s the art of declining good opportunities to make room for great ones. Instead of reflexively saying “yes” to every coffee chat or work event, I’m pausing before responding. It’s amazing how much mental clarity returns when your calendar isn’t a game of Tetris. If you’re feeling stretched thin, try it: say “no” to one thing this weekend just to reclaim that hour for yourself.

Something to Wear: Brooks Adrenaline GTS 4—Wore these on the plane to London, and got multiple compliments. The vibe is Y2K throwback, but they’re updated with 2026 tech. Favorite way to wear this dad shoe is with an oversized trouser or even a midi dress.

Something to Travel With: Cadence Capsules—I’ve been on the move a lot lately, so the packing game has to be tight. I finally switched to Cadence Capsules for my skincare and supplements. They’re magnetic, leak-proof, and—most importantly—labelable (is this a word?), so I’m never guessing which white cream is my moisturizer and which is my SPF. Plus, they look super cute on a hotel vanity. They are a splurge, but with the amount that I travel—it felt worth it.

Something to Listen To: Retro Soul, Vol. 1 from Heart Break Club—Can’t. Stop. Listening. The way I was vibing out running around Shoreditch yesterday.

Something To Do: Audit Your “Information Diet”—Spring cleaning, anyone? We spend so much time thinking about what we eat, but what about what we consume digitally? This week, take 5 minutes to scroll through your “Following” list on Instagram or your podcast subscriptions. If an account makes you feel “less than” or adds noise without value, hit unfollow.

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🎧 Beyond the Highlights: Sarah Spain On Hosting the First Daily Women’s Sports Podcast, Rejecting ‘Sanitized’ Coverage & The Power Of Gratitude

This week’s guest is a true powerhouse in the sports media landscape: Sarah Spain. An Emmy, Gracie, and Peabody Award-winning journalist, Sarah spent over a decade as a mainstay at ESPN, becoming one of the most versatile and respected voices in the industry. She recently made waves by joining iHeartMedia to launch the iHeart Women’s Sports Network, where she serves as the content director and host of the industry’s first daily women’s sports podcast, Good Game with Sarah Spain.

Sarah talks about the “cognitive dissonance” of navigating the current news cycle while finding personal joy, and what it’s like to move from a sports giant to building a brand new audio behemoth from the ground up. She pulls back the curtain on the “one man band” mentality—explaining why she keeps her hands in every piece of production, from scriptwriting to editing, despite her veteran status. We also dive into her background as a heptathlete at Cornell, which instilled a “problematically competitive” edge she still carries today, the grief of navigating chronic injury, and her tireless advocacy for journalistic integrity in women’s sports coverage.

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Other thoughts and links: Can we talk about the BEAUTY that is Anna Hall’s wedding?! The WNBA just dropped the 2026 national broadcast schedule (30th-anniversary season!). With a record 216 games across national platforms and every single Indiana Fever game being televised, the “Caitlin Clark effect” is officially the new baseline. Tip-off is May 9th. A new 2026 study review suggests that "consciously uncoupling" from goals when circumstances change (like an injury or a pivot in training) actually reduces anxiety and improves long-term performance. It’s the ultimate "give yourself grace" science. A record-breaking 12,579 women finished the Boston Marathon this year, and 609 of those women ran sub-3 hours (up from last year’s record of 385). Holy speed. Wrote a special essay on my egg freezing experience for Thriveworks. On that note: After chatting with so many hurdlers throughout my journey, I’m thinking about hosting a conversation live in New York to go through questions with my doctor at Spring Fertility. Is this something you’d be interested in attending? If so, ping the comment button below.

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HOW CAN I SUPPORT HURDLE?

I’m so, so glad you asked!

SUBSCRIBE, RATE, AND REVIEW HURDLE:

We’re now over 1,500 ratings and reviews in Apple Podcasts! Go on, get after it.

iTunes | Spotify

Another (weekly) Hurdle conquered.

Do me a quick favor? Click the “heart” below before you graduate onto the next thing of your day, yeah? Your likes, comments, and support mean the world to me.

Share

Also, don’t forget to tap on the “heart” button, while you’re at it. Your likes (and comments) are also another ~great~ form of support. For partnership inquiries, please email hello@hurdle.us. ALSO! There’s a giveaway down below. So, keep reading. Not that you don’t, usually. But—you get the idea.

Subscribe now

I spent most of my career thinking that "I’ve got it" was a badge of honor. I was talking about this yesterday with Jasmine Caccamo, a stylist for some of your favorite athletes including Alex Morgan and Hilary Knight (that conversation will be Tuesday’s episode). We both admitted that we’ve been that person constantly trying to overcome a hurdle that plagues so many: The obsession with being the one who does it all.

In the realm of business, it’s often called “bootstrapping.” We tell ourselves we’re being fiscally responsible by not outsourcing. But in life? We just call it being “fine.”

“I’m fine, I can handle it.”

“I don’t want to be a burden.”

“It’s just easier if I do it myself.”

Whether it’s refusing to hire an editor because spending money’s scary, or refusing to tell a friend you’re struggling because being vulnerable is scarier—the root is the same. We are terrified of being perceived as “needy.”

Here’s the thing: There’s a thin, dangerous line between being independent and being isolated.

When we white-knuckle our business to-dos, we hit a growth ceiling. But when we white-knuckle our emotions and our personal lives, we hit a connection ceiling. We think we’re being strong by “doing it on our own,” but all we’re really doing is locking the door from the inside.

Jasmine and I talked about how the most successful entrepreneurs aren’t the ones with the most skills; they’re the ones with the most trust. Trusting someone to handle your brand is a leap. But trusting someone to handle you—to see you in the weeds, to see the unpolished version of your work or your life—can be a major shortcut to growth.

So, How Do You Start Letting People In?

These are some strategies that I keep in my toolbox:"

• The 10% Rule: You don’t have to hand over the keys to the kingdom today. Outsource one small, annoying task. Share one “I’m having a hard time” thought with a peer.

• Acknowledge the Fear: It’s okay to say, “It’s hard for me to ask for this, but I could really use a hand with [X].”

• Recognize the Bottleneck: If you are the only person who can do everything in your world, you aren’t a leader—you’re a bottleneck.

Real strength isn’t about how much you can carry alone; it’s about having the discernment to know when the load’s too heavy. Whether it’s a work expense or a personal reach-out, letting people in is anything but a sign of weakness.

… It’s the only way to make room for what’s coming next.

Keep hurdling,

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GIVEAWAY! GIVEAWAY! Weeeee!

Will you be up in the Boston area next weekend? If so, I’m giving two lucky hurdlers the chance to join for a VIP event with Birkenstock on Sunday morning, April 19. To celebrate Boston Marathon weekend, we’ll have come together in community, enjoy some sips and breakfast, and have the opportunity to customize your very own pair of BIRKs with Ariel Gordon Jewelry and Erica Chan Coffman of HonestlyWTF at their Newbury store! To enter to win one of two spots:

• Make sure you’re a subscriber to the Weekly Hurdle

• Share this week’s newsletter with a friend using the button below!

• Comment below (scroll down!) with one thing you’re proud of yourself for.

I’ll pick the winners on Monday morning, April 13, at 9 a.m. ET!

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Something to Practice: The Active Reset—I mentioned taking a little breather from my usual high-intensity routine this week on 5-MINUTE FRIDAY. Instead of viewing time off as “lost progress,” try practicing the Active Reset. This week, that looked like a Dance Church class—focusing purely on movement for joy rather than metrics. If you’re feeling burnt out, swap one structured workout for something fluid and fun. Your brain (also, your hamstrings) will thank you.

Something to Wear: Nike Moon Shoe OG SP—I finally got my hands on these, and they are the perfect mix of heritage and “cool girl,” IMO. Transparently, I really wanted the Jacquemus collab, but missed the drop. Ideating a skirt/blazer/Moon Shoe combo for next week.

Something to Travel With: AirFly SE—Just bought another one of these after leaving mine on a plane last week. It’s a Bluetooth device that connects your personal wireless headphone with the TV at your seat on the airplane. This way, I can really keep the noise out wearing my own AirPods Pro. Also, obsessed with this large Jax Fanny from Dagne Dover for travel, and the new ancho colorway is CHEF’S KISS.

Something to Listen To: Heart Break Klub, Retro Soul Volume 1—Picture this: It’s a sunny day. The windows are open. This is playing. You’re happy. You’re welcome.

Something To Do: Submit a Listener Question!—Hunting your Qs to answer on the show always. If you have a spare few seconds, ask me anything by sending me a message (by clicking below)—and you could hear my answer on an upcoming episode of the show!

NEW ON THE SHOW

🎧 Pioneering the Path: Laila Edwards On the Power of Representation, Winning Gold with Team USA Hockey & How to Stay Even-Keeled

This week I’m sitting down with Laila Edwards, a true pioneer in the world of women’s hockey. Edwards recently made history as the first Black woman to compete for—and win gold with—Team USA Hockey. Beyond her Olympic success, she’s a national champion and was a prolific scorer during her final collegiate season at Wisconsin, leading the nation with 35 goals.

In this conversation, Edwards opens up about the whirlwind experience of winning gold in Milan and navigating the sudden surge of media attention that followed. She shares the nerves and pressures that come with being a trailblazer and how she has learned to transform those challenges into a platform for inspiring others. We also dive into her transition from high school to a decorated collegiate career, the mental resilience required to earn her ice time, and how she stayed even-keeled while switching positions on the world stage. Plus, she addresses the viral conversation surrounding the USA men’s hockey team and why she believes that if you love a space, you belong in it—regardless of who else is in the room.

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Other thoughts and links: For the second year in a row, the Dallas Wings have secured the No. 1 overall pick. Analysts are currently split on whether they’ll pair Paige Bueckers with 19-year-old Spanish center Awa Fam or TCU’s elite playmaker Olivia Miles. Did you see the hotness that is the latest athlete-focused spread in Sports Illustrated Swimsuit? World Athletics announced this week that starting in 2030, the marathon will officially break away from the biennial World Athletics Championships (the traditional track and field meet). Unlike the current biennial schedule, the World Marathon Championships will become an annual event. To keep it manageable, men and women will compete in alternate years. Also! Hosting this fun conversation next weekend in Boston at the PUMA House. RSVP by clicking that link, and come join us!

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