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.

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@emilyabbate
@hurdlepodcast
@iheartwomenssports

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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

In this edition of 5-MINUTE FRIDAY, Emily dives deep into a word that gets tossed around a lot in the wellness world: alignment. Stripping away the superficial aesthetics of social media, she shares what true alignment actually feels like in practice—and why she is finally experiencing it after seasons of feeling out of it. Plus, she shares a powerful mindset shift for handling good seasons, plugs a new project, and takes a listener question about crafting the ultimate New York City summer vision board.

MENTIONED IN THIS EPISODE
Coach Bennett's podcast: Introducing, The After Dark Series

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. 

In this edition of 5-MINUTE FRIDAY, Emily dives deep into a word that gets tossed around a lot in the wellness world: alignment. Stripping away the superficial aesthetics of social media, she shares what true alignment actually feels like in practice&mdash;and why she is finally experiencing it after seasons of feeling out of it. Plus, she shares a powerful mindset shift for handling good seasons, plugs a new project, and takes a listener question about crafting the ultimate New York City summer vision board.
MENTIONED IN THIS EPISODE <a href="https://podcasts.apple.com/us/podcast/introducing-the-after-dark-tour-series-embracing/id1692035962?i=1000775769561">Coach Bennett's podcast: Introducing, The After Dark Series</a>
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: When Everything Starts Clicking

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/2c2c8195-92d0-438a-bb1b-b483001e0c63/transcript

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.

Emily and Masai 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, Masai reveals what it takes to relentlessly pursue her potential and become an undeniable legend in her sport.

IN THIS EPISODE


The Reality of Expectations: Masai reflects on her transition from the "underdog" to the reigning Olympic Champion, sharing how she had to learn to navigate the immense weight of external expectations.


Confidence vs. Cockiness: How to separate knowing what you bring to the table from being arrogant, rooted in humble beginnings, hard work, and a tight-knit connection to her community.


Silencing the Outer Noise: Masai opens up about her mental strategy for keeping the blinders on, treating every major competition as "just another day with the same ten hurdles," and turning down the volume on her own mind.


The No Bad Days Protocol: A look at how shifting her perspective allowed her to stop looking at setbacks as failures, choosing instead to view every statistical loss as a critical lesson that sets up future greatness.


The Next Chapter: Masai chats about the microscopic physical adjustments that unlocked her 12.14 performance, why she welcomes the pressure of world-record predictions, and her ultimate vision to become an undeniable legend in the sport.

QUOTABLE MOMENTS

"When that gun goes off, like whatever everyone else says, like none of that matters... at the end of the day, Masai is the one that has to get on that line, execute it, do it, and really not talk about it, but really do it."

"I have had very humble beginnings. I have not come from a winning background. I have had to work for everything that I've gotten, which is why I think that my audience... they're so tight-knit because of the confidence that I exude, but it's also in a way that I'm so sure about myself."

"I feel like I will never lose ... statistically I may lose, but everything from a loss, I always take it as a lesson to just set me up for where I'm at."

"Your thoughts are just your thoughts, and what you put flesh into or what you put life into, that's the reality that you'll get out of it. Quiet your brain down sometimes."

SOCIAL
@masai_russell
@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.

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.
Emily and Masai 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&mdash;good or bad&mdash;as an opportunity to sharpen her greatness. From tracking meticulous micro-improvements to redefining what "speed" truly means to her, Masai reveals what it takes to relentlessly pursue her potential and become an undeniable legend in her sport.
IN THIS EPISODE
<ul data-path-to-node="2">
<li>
The Reality of Expectations: Masai reflects on her transition from the "underdog" to the reigning Olympic Champion, sharing how she had to learn to navigate the immense weight of external expectations.
</li>
<li>
Confidence vs. Cockiness: How to separate knowing what you bring to the table from being arrogant, rooted in humble beginnings, hard work, and a tight-knit connection to her community.
</li>
<li>
Silencing the Outer Noise: Masai opens up about her mental strategy for keeping the blinders on, treating every major competition as "just another day with the same ten hurdles," and turning down the volume on her own mind.
</li>
<li>
The No Bad Days Protocol: A look at how shifting her perspective allowed her to stop looking at setbacks as failures, choosing instead to view every statistical loss as a critical lesson that sets up future greatness.
</li>
<li>
The Next Chapter: Masai chats about the microscopic physical adjustments that unlocked her 12.14 performance, why she welcomes the pressure of world-record predictions, and her ultimate vision to become an undeniable legend in the sport.
</li>
</ul>
QUOTABLE MOMENTS
"When that gun goes off, like whatever everyone else says, like none of that matters... at the end of the day, Masai is the one that has to get on that line, execute it, do it, and really not talk about it, but really do it."
"I have had very humble beginnings. I have not come from a winning background. I have had to work for everything that I've gotten, which is why I think that my audience... they're so tight-knit because of the confidence that I exude, but it's also in a way that I'm so sure about myself."
"I feel like I will never lose ... statistically I may lose, but everything from a loss, I always take it as a lesson to just set me up for where I'm at."
"Your thoughts are just your thoughts, and what you put flesh into or what you put life into, that's the reality that you'll get out of it. Quiet your brain down sometimes."
SOCIAL <a href="https://www.instagram.com/masai_russell/?hl=en">@masai_russell</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.

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

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/9d5f8950-8ed3-46eb-9daa-b47f0152273d/transcript

In this installment of Five-Minute Friday, Emily checks in from the Nike headquarters in Beaverton, Oregon. After a whirlwind week of travel—flying from Paris back to Brooklyn, and then straight to Oregon—she opens up about overcoming the mental hurdles of getting back onto the running track. Emily reflects on pushing past old narratives of self-doubt during a challenging interval workout, using the experience as a powerful reminder to practice self-grace. Plus, she answers a listener question on how to safely navigate outdoor solo runs while traveling in unfamiliar territory.

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. 

In this installment of Five-Minute Friday, Emily checks in from the Nike headquarters in Beaverton, Oregon. After a whirlwind week of travel&mdash;flying from Paris back to Brooklyn, and then straight to Oregon&mdash;she opens up about overcoming the mental hurdles of getting back onto the running track. Emily reflects on pushing past old narratives of self-doubt during a challenging interval workout, using the experience as a powerful reminder to practice self-grace. Plus, she answers a listener question on how to safely navigate outdoor solo runs while traveling in unfamiliar territory.
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: Me Vs. Me

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/f3d0173e-da2c-4662-952b-b47b015fa14e/transcript

5-MINUTE FRIDAY: Stepping Into a New Chapter

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