This week, Emily sits 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.

IN THIS EPISODE

• Training for Extreme Heat and Altitude: Becs shares the reality of preparing a sea-level body for thousands of feet of elevation gain in 90+ degree heat while balancing her daily responsibilities.

• The Return to the Trails: Why returning to trail running after years of elite road racing serves as a mental reset, offering much-needed solitude and peace away from constant visibility.

• Navigating 40 and Body Changes: Becs candidly reflects on how hitting age 40 made her feel more vulnerable to stress and fatigue, and how she's learning to listen to her body's evolving needs.

• Redefining Diligence and Grace: How juggling motherhood, partnership, and professional commitments reshaped her definition of success—and why showing up on an "A" level isn't always possible or necessary.

• A Wild Appalachian Trail Run: The unbelievable story of a solo trail run that included close encounters with a bear, a snake, a snapping turtle, a dog, and a porcupine.

• Recovery and Unplugging: The daily recovery habits keeping her grounded, including acupuncture, Normatec boots, magnesium, reduced screen time, and getting back into reading fiction.

• Best Advice for Her Younger Self: The piece of wisdom Becs would offer her 30-year-old self looking back on a decade of growth and career transitions.

QUOTABLE MOMENTS

• "Diligence isn't always about showing up on that 'A' level. Diligence is about showing up for all of the hats and the roles that you have Coast to play in your life, and being okay with that."

• "When you're juggling, you need to know which balls are glass and which balls are rubber—and allow yourself to know which one is which each day."

• "The world is tough right now, but there is a chance for all of us to see it as a happy place. We just have to consciously correct our algorithms."

• "Don't be overconfident, but don't undersell yourself."

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Emily is pulling back the curtain on a massive, exciting new project she’s producing for Nike’s Global Running Head Coach, Coach Bennett, in celebration of their After Dark series. Diving into this international production has Emily reflecting on what it’s like to work within a team again after nearly a decade of being her own boss.

She breaks down her go-to strategy for staying productive when the calendar gets packed (hello, timed to-do lists!) and shares a personal "story time" about conquering a tough running workout on the treadmill when Canadian wildfire smoke compromised the local air quality.

Plus, Emily answers a listener question about preparing for a first marathon, offering invaluable advice on mindset, expectations, and the importance of putting in the work.

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

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This week, Emily sits down 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.

IN THIS EPISODE

• The Transition to Coaching: Laura explains her role with OAC, helping to construct and build out a specialized marathon team alongside coach Dathan Ritzenhein.

• A Lifelong Passion: Why a stint coaching high school cross country at Monarch High School made Laura realize she wanted to stay on the coaching side of the sport after hanging up her own competitive sneakers.

• The Power of Female Physiology: Laura opens up about why women need spaces to comfortably discuss their menstrual cycles, recovery, and training adjustments to treat their bodies like a superpower.

• Tracking and Biofeedback: How OAC is working with tools like the Oura Ring to help athletes track data, optimize their schedules, and actively reduce injury risks.

• Navigating Chronic Injury: A deep dive into Laura's battle with osteitis pubis (inflammation of the pubic symphysis) and how complete time away from running reshaped her listening relationship with her body.

• Small Wins and Journaling: Why tracking tiny daily progression points became a vital mental health tool when facing an extended recovery with no clear return date.

QUOTABLE MOMENTS

"So many of my hardships in my running, in life, have always taught me that in the moment it’s so hard to see, but it’s what sets you up for the things that come later."

"If you don't schedule breaks for yourself, your body will eventually force you to take one."

"I believe in myself the way that I want my athletes to believe in themselves. We’re a team... I have to believe in myself that I can help them get there."

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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

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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."

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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.

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In this episode of Hurdle, host Emily Abbate sits down with two-time Olympian and 2018 Boston Marathon champion Des Linden for a conversation about redefining limits. 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.

EPISODE HIGHLIGHTS

• The Reality of MDS: Why Des swapped the roads of Michigan for the Sahara, how she managed self-supported gear, and what it’s really like to share a rudimentary tent with seven other runners.

• Silencing the Inner Negotiator: Des outlines her mental strategy for pushing through low moments and why reaching a state of self-pity only slows down forward momentum.

• The Blister Protocol: A look at managing the inevitable physical toll of a multi-day desert race and choosing to stay positive through the discomfort.

• Boston as a one of us: What it felt like to start further back in the corrals, weave through massive crowds, and burn extra matches to finish right before her husband, Ryan.

• The Next Chapter: Des chats about her strategic pivot to media and storytelling with her podcast Nobody Asked Us, her upcoming plans for the Chicago Marathon, and her sights set on the Havlina 100.

QUOTABLE MOMENTS

• "The guardrails are off. Let's see where this goes."

• "This is literally what you signed up for... make the decisions to make the right choices because that's really what the event for me is all about."

• "As soon as we start to feel sorry for ourselves, it's like, you're just not going to be productive. So, take the little wins."

• "No one's going to fight for you as much as you... if you're not believing in yourself even more than everyone else, you've got to really think about what you're doing." 

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In this episode of 5-MINUTE FRIDAY, Emily checks in from a very warm Paris after a whirlwind trip to Stockholm and Copenhagen. She dives deep into her experience spectating her first-ever HYROX World Championships, as a guest of Red Bull, sharing her top takeaways on the booming fitness phenomenon, the unique dynamics of competing in doubles, and why running endurance might just be your secret weapon to crushing a HYROX event. Plus, Emily answers a listener question about maintaining healthy routines and supplement games while constantly traveling for work.

Highlights & Takeaways:

• The HYROX Breakdown: A run-down of the 8km format and its functional fitness stations, including the ski erg, sled push/pull, rowing, sandbag lunges, farmers carry, and wall balls.

• Doubles Strategy: Why competing with a partner might be the way to go, and how you can strategically split up stations based on your individual strengths.

• The Endurance Advantage: Why an aerobic running base is a massive asset in HYROX, and how it differs from a pure strength-focused training approach.

• Q&A—Routine on the Road: Emily’s top tips for maintaining your workout schedule, journaling habits, and supplement routine (from creatine to AG1) while traveling.

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Welcome to Season 21 of Hurdle! To kick off this brand-new chapter, host Emily's going solo to share the deeply personal evolution of her relationship with running, her career, and herself. From being cut from the JV volleyball team in high school to weighing 200+ pounds as a college freshman, Emily opens up about the pivotal moment that changed everything and the simple decision that started it all: learning to keep showing up for herself, one step at a time.

Whether you are a seasoned marathoner, balancing the demands of a freelance career, or looking for the inspiration to conquer your own current hurdles, this episode serves as a powerful reminder that you belong exactly as you are.

Key Takeaways & Highlights

• The Turning Point: Emily revisits her freshman year at the University of Connecticut, stepping on a dusty scale under her bunk bed, and the counter-intuitive sprint that sparked her health journey.

• The "Half-Mile" Summer: The hilarious and humbling realization that the "mile" she thought she was running every day at summer camp was actually just a half-mile—and why being bad at something is the first step to getting good.

• The Career Hustle: A winding look through Emily’s nearly 20-year journalism career—from associate editor at The Stir to fitness editor roles at Rodale and Self, and finally, the leap of faith into full-time freelancing and starting Hurdle.

• Understanding Opportunity Cost: How a casual glass of wine and a conversation on a New York rooftop redefined the sacrifices required to achieve big athletic and personal goals.

• Looking Ahead to Sydney: Emily gives an update on her current training block for the upcoming Sydney Marathon on August 30th, balancing high-mileage goals with a busy travel schedule.

Memorable Quotes

"I am talking about what happens to your mind, and your confidence, and your life when you decide to keep showing up for yourself, one step at a time."

"You belong exactly as you are."

Links & Resources

• Follow Hurdle: @hurdlepodcast

• Follow Emily: @emilyabbate

• Subscribe to the Newsletter: The Weekly Hurdle on Substack

• Email the Show: [email protected]

If you enjoyed this episode, please leave a five-star review on Apple Podcasts or Spotify, and don't forget to share it with a friend who might need a little extra inspiration to conquer their own hurdles this week!

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

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News: Hurdle is heading into a brief summer season break for the next two weeks! This week: Talking about the powerful feelings of purpose and intention that accompany the start of a new training cycle as she gears up for the Sydney Marathon. Emily reflects on the concept that we become better at the things we do repeatedly—whether that means running, writing, or even letting anxious thoughts drive our decisions. She challenges listeners to audit what they are pouring their energy into and reminds everyone that they have the power to choose the words and behaviors that define their lives.

Later in the episode, Emily answers a listener question from Joan about post-marathon recovery. She offers practical, reassuring advice on handling "fitness FOMO," the importance of taking a full two weeks off from running to let the body absorb its hard work, and how to safely cross-train with low-resistance cycling.

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@hurdlepodcast
@iheartwomenssports

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ASK ME A QUESTION: Email [email protected] to with your questions! Emily answers them every Friday on the show. 

See omnystudio.com/listener for privacy information.

In this episode, Emily sits down with her own fertility specialist, Dr. Michelle Kappy, a board-certified OB/GYN and reproductive endocrinologist at Spring Fertility. After undergoing her own egg freezing journey under Dr. Kappy's care, Emily opens up about the intimate, often overwhelming logistics and physical realities of the procedure. Together, they 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.

Whether you are actively considering preserving your fertility, are currently in the middle of a cycle, or simply want a better grasp of reproductive health and science, this deep dive offers a comforting, text-book level understanding of the choices available to you. Dr. Kappy brings a patient-centric, empowering approach to the conversation, explaining that information-gathering is the first and most critical step to taking control of your reproductive autonomy.

IN THIS EPISODE

• Emily's personal recovery timeline, physical side effects, and how she safely modified her strength training and running habits post-procedure.

• Why scaling back physical movement—and avoiding high-stress abdominal workouts—is medically critical to prevent safety risks like ovarian torsion as follicles grow.

• Demystifying the "35-year-old cliff" and looking honestly at how egg quality and quantity naturally shift as women age.

• Step-by-step breakdowns of standard stimulation medications, the daily purpose of monitoring appointments, and what actually happens during a 15-minute extraction procedure.

• Managing expectations around the natural "attrition rate"—from the initial follicle count visible on an ultrasound to the final number of mature, genetically viable eggs that make it to deep freeze.

• Navigating the intense financial and emotional burdens of the process, and the unique mental load of choosing to freeze your eggs independently.

QUOTABLE MOMENTS

• "It's okay to just get information and just to make a consult and talk to an expert and then decide from there." 

• "Information gathering is one of the biggest goals that I have for patients... so they can feel armed with that empowerment." 

• "The ominous 'cliff' is this biological clock that unfortunately really is a thing. It is a biological change... but you don't fall into a black hole where you are no longer fertile." 

• "People do hang their hats on a number... but it really doesn't define someone. You could have a high number and have done everything wrong in your life, or you could have a low number and have done it all right." 

• "Don't let the number define you... [Egg freezing] is the only thing that you can do to protect your reproductive autonomy and to give yourself optionality." 

SOCIAL
@springfertility
@michellekappymd
@emilyabbate
@iheartwomenssports

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ASK ME A QUESTION: Email [email protected] 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.

See omnystudio.com/listener for privacy information.