Can you even believe that it is about to be June? As I approach my 38th birthday, I'm feeling a certain way and doing a lot of reflecting. Sharing a powerful prompt from my Substack newsletter to help you do a personal inventory of your own life. Plus, answering a listener question from Shannon about running shoes, breaking down the difference between a classic neutral shoe and plated carbon-fiber options.

SOCIAL
@emilyabbate
@hurdlepodcast
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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

Can you even believe that it is about to be June? As I approach my 38th birthday, I'm feeling a certain way and doing a lot of reflecting. Sharing a powerful prompt from my <a href="emilyabbate.substack.com">Substack newsletter</a> to help you do a personal inventory of your own life. Plus, answering a listener question from Shannon about running shoes, breaking down the difference between a classic neutral shoe and plated carbon-fiber options.
SOCIAL <a href="https://www.instagram.com/emilyabbate">@emilyabbate</a> <a href="https://www.instagram.com/hurdlepodcast">@hurdlepodcast</a> <a href="https://www.instagram.com/iheartwomenssports/?hl=en">@iheartwomenssports</a>
JOIN:&nbsp;<a href="https://www.instagram.com/channel/AbaSpMJZ0k0nuExh/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> SIGN UP:&nbsp;<a href="https://emilyabbate.substack.com/subscribe?">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> ASK ME A QUESTION:&nbsp;Email&nbsp;<a href="mailto:hello@hurdle.us">hello@hurdle.us</a> to with your questions! Emily answers them every Friday on the show.&nbsp;

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live happier, healthier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live happier, healthier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle with Emily Abbate

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live healthier, happier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live healthier, happier, more motivated lives. New episodes every Tuesday and Friday.

5-MINUTE FRIDAY: Stepping Into a New Chapter

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/5c6e1053-d7b0-4346-b992-b459000a72c8/transcript

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.

IN THIS EPISODE


The Leap to the Pros: Samirah breaks down what it really looks like to move from a collegiate schedule to the OAC Sprint team, balancing elite physical training with the commercial obligations of a professional athlete.


Finding Your "No": Why learning to set boundaries and protect her personal bandwidth has been an essential part of stepping into her own power on and off the track.


Overcoming the Hurdle: A transparent look at her severe meniscus injury during her junior year, leaving the stadium in a wheelchair, and the psychological journey of rebuilding her body from ground zero.


Mindset Shift: How she reframed her inner dialogue from a place of obligation to an appreciation for the opportunity to compete at the highest level.


Being the Only One: What it feels like to hold down the short sprints on the OAC roster, staying even-keeled through high stakes, and the everyday power of processing pressure through a personal journal.

QUOTABLE MOMENTS

"If I could do all that, why not me?"

"You have to believe that you’re a big dog to really line up with the best of the best."

"I don’t know when something’s going to click, but I’m just going to keep chugging along because I’ve seen really, really highs and really, really lows, and I’ve been everywhere in between."

"The world can put a lot of pressure on you ... but it is really about how much do you want something? I need that pressure to succeed."

SOCIAL
@samirahmoody_
@on
@emilyabbate
@iheartwomenssports

JOIN: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

Listen to Hurdle with Emily Abbate on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

 

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&mdash;including a 2025 NCAA championship in the 100 meters&mdash;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&rsquo;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.
IN THIS EPISODE
<ul data-path-to-node="6">
<li>
The Leap to the Pros: Samirah breaks down what it really looks like to move from a collegiate schedule to the OAC Sprint team, balancing elite physical training with the commercial obligations of a professional athlete.
</li>
<li>
Finding Your "No": Why learning to set boundaries and protect her personal bandwidth has been an essential part of stepping into her own power on and off the track.
</li>
<li>
Overcoming the Hurdle: A transparent look at her severe meniscus injury during her junior year, leaving the stadium in a wheelchair, and the psychological journey of rebuilding her body from ground zero.
</li>
<li>
Mindset Shift: How she reframed her inner dialogue from a place of obligation to an appreciation for the opportunity to compete at the highest level.
</li>
<li>
Being the Only One: What it feels like to hold down the short sprints on the OAC roster, staying even-keeled through high stakes, and the everyday power of processing pressure through a personal journal.
</li>
</ul>
QUOTABLE MOMENTS
"If I could do all that, why not me?"
"You have to believe that you&rsquo;re a big dog to really line up with the best of the best."
"I don&rsquo;t know when something&rsquo;s going to click, but I&rsquo;m just going to keep chugging along because I&rsquo;ve seen really, really highs and really, really lows, and I&rsquo;ve been everywhere in between."
"The world can put a lot of pressure on you ... but it is really about how much do you want something? I need that pressure to succeed."
SOCIAL <a href="https://www.instagram.com/samirahmoody_/">@samirahmoody_</a> <a href="https://www.instagram.com/on/">@on</a> <a href="http://instagram.com/emilyabbate">@emilyabbate</a> <a href="http://instagram.com/iheartwomenssports">@iheartwomenssports</a>
JOIN:&nbsp;<a href="https://www.instagram.com/channel/AbaSpMJZ0k0nuExh/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a>
SIGN UP:&nbsp;⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠<a href="https://emilyabbate.substack.com/subscribe?">Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a>
ASK ME A QUESTION:&nbsp;Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show.&nbsp;
Listen to&nbsp;Hurdle with Emily Abbate&nbsp;on the&nbsp;<a href="https://news.iheart.com/apps/">iHeartRadio app</a>, Apple Podcasts, or wherever you get your podcasts.
&nbsp;

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

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/b8b8b3cd-e8a5-4e97-b593-b455017ebf1c/transcript

Checking in from sunny Los Angeles! Talking about OAC's new Sprint team, and reflecting on a recent run at the Silver Lake Reservoir following my Brooklyn Half Marathon completion. Talking about my journey of embracing grace, slowing down, and practicing mindfulness during seasons of flux.

Plus: Answering a listener question from Jen in Seattle regarding heart rate spikes and mastering diaphragmatic breathing while running.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

JOIN: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

Checking in from sunny Los Angeles! Talking about OAC's new Sprint team, and reflecting on a recent run at the Silver Lake Reservoir following my Brooklyn Half Marathon completion. Talking about my journey of embracing grace, slowing down, and practicing mindfulness during seasons of flux.
Plus: Answering a listener question from Jen in Seattle regarding heart rate spikes and mastering diaphragmatic breathing while running.
SOCIAL <a href="https://www.instagram.com/emilyabbate">@emilyabbate</a> <a href="https://www.instagram.com/hurdlepodcast">@hurdlepodcast</a> <a href="https://www.instagram.com/iheartwomenssports/?hl=en">@iheartwomenssports</a>
JOIN:&nbsp;<a href="https://www.instagram.com/channel/AbaSpMJZ0k0nuExh/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> SIGN UP:&nbsp;<a href="https://emilyabbate.substack.com/subscribe?">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a> ASK ME A QUESTION:&nbsp;Email&nbsp;<a href="mailto:hello@hurdle.us">hello@hurdle.us</a> to with your questions! Emily answers them every Friday on the show.&nbsp;

5-MINUTE FRIDAY: The Importance Of Finding Your Own Rhythm 

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/d6861fea-da28-4854-9355-b452005c92a2/transcript

In this week's rewind episode, Emily sits 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.

IN THIS EPISODE


How does Katie Ledecky befriend pain? She recalls a defining 1500-meter race from the 2014 Pan Pacific Championships where she hit a wall of pain at the 900-meter mark but pushed through to pick up her split times.


Katie talks about how she feels about what she’s achieved in her 22-year career in sport. Having far surpassed her childhood dreams, she shares how she continues to set bigger goals while maintaining her passion.


What is Katie Ledecky’s "why" in swimming? She discusses balancing her personal drive to find the best version of herself with a deep joy for inspiring the next generation of athletes.


How Katie Ledecky fuels to train and perform. She walks through her daily nutrition schedule, navigating early morning practices, and structuring a balance of protein and carbs.


How much sleep does Katie Ledecky get and what she does when she doesn’t get as much as she’d like. Katie discusses aiming for 8 to 9 hours a night and the sacred role of her daily midday nap.


What it was like for Katie to follow in her brother’s footsteps in the pool. She reflects on looking up to her older brother, Michael, and following him into the sport.


What Katie Ledecky’s relationship is with goal setting and how that has evolved since she started swimming. She explains her childhood habit of writing down "want times" to gamify her progress.


What are Katie Ledecky’s current goals? She focuses on the upcoming World Aquatic Championships in Singapore and building consistency in her training block.


How does Katie Ledecky reframe negative self-talk? She shares her approach to managing off-days in practice by finding small technical elements to adjust and relying on the positive energy of her teammates.


Katie talks about the most difficult hurdle of her professional career—navigating the uncertainty, isolation, and training adjustments brought on by the 2020 Olympic postponement.

QUOTABLE MOMENTS


"Nerves are a good thing. It means you care about what you're about to do... Knowing that you're prepared for the biggest stage and you're ready—that’s one of the best feelings in the world."


"Even if you hit that point in that race, you can push past it and maybe even go faster. It's always interesting to learn those things, and I'm still learning at this age. That's what keeps it fun for me."


"I'm always just trying to push myself and trying to be the best version of myself that I can be... If we can encourage each other to pursue those passions, pursue those big goals, beautiful things happen." 


"I can't be at 100% every single day. But if I'm at 80%, I've got to give 100% of my 80%. I just try to be as consistent as I can be on a day-to-day basis." 


"Keep it moving. If you keep moving forward, you're going to make progress, you're going to have a good day."

SOCIAL
@katieledecky
@womenshealthmag
@emilyabbate
@iheartwomenssports

JOIN: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

Listen to Hurdle with Emily Abbate on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

 

In this week's rewind episode, Emily sits 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&rsquo;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&rsquo;s Power of She collective.
IN THIS EPISODE
<ul data-path-to-node="5">
<li>
How does Katie Ledecky befriend pain? She recalls a defining 1500-meter race from the 2014 Pan Pacific Championships where she hit a wall of pain at the 900-meter mark but pushed through to pick up her split times.
</li>
<li>
Katie talks about how she feels about what she&rsquo;s achieved in her 22-year career in sport. Having far surpassed her childhood dreams, she shares how she continues to set bigger goals while maintaining her passion.
</li>
<li>
What is Katie Ledecky&rsquo;s "why" in swimming? She discusses balancing her personal drive to find the best version of herself with a deep joy for inspiring the next generation of athletes.
</li>
<li>
How Katie Ledecky fuels to train and perform. She walks through her daily nutrition schedule, navigating early morning practices, and structuring a balance of protein and carbs.
</li>
<li>
How much sleep does Katie Ledecky get and what she does when she doesn&rsquo;t get as much as she&rsquo;d like. Katie discusses aiming for 8 to 9 hours a night and the sacred role of her daily midday nap.
</li>
<li>
What it was like for Katie to follow in her brother&rsquo;s footsteps in the pool. She reflects on looking up to her older brother, Michael, and following him into the sport.
</li>
<li>
What Katie Ledecky&rsquo;s relationship is with goal setting and how that has evolved since she started swimming. She explains her childhood habit of writing down "want times" to gamify her progress.
</li>
<li>
What are Katie Ledecky&rsquo;s current goals? She focuses on the upcoming World Aquatic Championships in Singapore and building consistency in her training block.
</li>
<li>
How does Katie Ledecky reframe negative self-talk? She shares her approach to managing off-days in practice by finding small technical elements to adjust and relying on the positive energy of her teammates.
</li>
<li>
Katie talks about the most difficult hurdle of her professional career&mdash;navigating the uncertainty, isolation, and training adjustments brought on by the 2020 Olympic postponement.
</li>
</ul>
QUOTABLE MOMENTS
<ul data-path-to-node="7">
<li>
"Nerves are a good thing. It means you care about what you're about to do... Knowing that you're prepared for the biggest stage and you're ready&mdash;that&rsquo;s one of the best feelings in the world."
</li>
<li>
"Even if you hit that point in that race, you can push past it and maybe even go faster. It's always interesting to learn those things, and I'm still learning at this age. That's what keeps it fun for me."
</li>
<li>
"I'm always just trying to push myself and trying to be the best version of myself that I can be... If we can encourage each other to pursue those passions, pursue those big goals, beautiful things happen."&nbsp;
</li>
<li>
"I can't be at 100% every single day. But if I'm at 80%, I've got to give 100% of my 80%. I just try to be as consistent as I can be on a day-to-day basis."&nbsp;
</li>
<li>
"Keep it moving. If you keep moving forward, you're going to make progress, you're going to have a good day."
</li>
</ul>
SOCIAL <a href="https://www.instagram.com/katieledecky/">@katieledecky</a> <a href="https://www.instagram.com/womenshealthmag/">@womenshealthmag</a> <a href="http://instagram.com/emilyabbate">@emilyabbate</a> <a href="http://instagram.com/iheartwomenssports">@iheartwomenssports</a>
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Built on Consistency: Katie Ledecky on Reframing Hard Days, Swimming Into the Record Books & Inspiring the Next Generation

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/ee2f020d-50f6-4b8b-9f8a-b44e017d6017/transcript

5-MINUTE FRIDAY: Stepping Into a New Chapter

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