Flexibility is the name of the game, a reminder this week as I'm doing the best I can to do my work to the best of my ability ~and~ take care of myself and my body. Also: Answering a listener question about going for a costumed 5K.
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Watching the three women representing Team USA and Brooks put it all on the line over the weekend at the World Championships here in Tokyo on Sunday, September 14, was absolutely wild. Had the awesome opportunity to catch up with Erika Kemp, Jess McClain, and Susanna Sullivan on Monday after the race at the Brooks Hyperion House. We get into it all: The highs, lows, debrief the entire race, and the lessons they learned from a tough 26.2 that they'll bring into their running moving forward.
IN THIS EPISODE
(3:30) How the women are doing really after their performance over the weekend
(6:14) How the temperatures really felt—with humidity above 90%
(8:34) How Erika felt to see Jess and Susanna leading the race when she wasn't having the day she hoped for
(10:54) How Erika handles a disappointing day and navigates shifting her mindset
(13:23) How Susanna's training set her up for the best case scenario on Sunday
(17:00) Jess details the benefits of the way the course was laid out in Tokyo
(17:46) Jess talks about how she got to be at a place where she felt more comfortable racing and "became her own best friend."
(21:58) What it meant to "work" the entire marathon and what tools and fuel were available on the course to try to cool off in the heat
(37:05) What does the post-race debrief look like?
(39:04) Susanna reflects on an awful race in Budapest at the last World Championships on how she bounced back to stellar performances
(45:00) What it looked like post-race in the stadium
(52:43) What the girls are all looking forward to next
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Forward Lynn Biyendolo (who grew to soccer fame under her family name Lynn Williams) knows a thing or two about going for what she wants. As the National Women’s Soccer League’s (NWSL) highest scoring player of all-time, she’s got the grit that it takes to put herself out there, fueled by hard work, a lot of practice, and a strong foundation. In today’s episode, we’re chatting about her big move to Seattle, what it’s like to get started on YouTube with her husband Marley, and reflecting on Olympic dreams come true. Plus: How to know when to take advice, how to channel confidence when you’re feeling a little “meh,” and how she feels about the major changes that have happened within the league since she started playing in 2015.
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When I tell you that the 20-miler I did in a real-feel of 100 degrees here in Tokyo was one of the most challenging moments of my year, that would be an understatement. Talking about finding the silver lining, what happens when preparation meets luck, and how finishing off a difficult day makes me feel leading into October's big dance. Plus: Answering a listener question about racing sneakers.
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SPECIAL EPISODE! Guys! Keira’s book, Don't Call It A Comeback, is officially on the shelves! Had a moment to catch up with friend of the show and former American record holder in both the half- and full marathon on how she got here: What the book-writing process was like, how she felt working with Evelyn Spence, and the feelings that came up reflecting on her impressive career thus-far. Plus: All things motherhood and the guilt that came with prioritizing herself with young kids, what it was like when “no one from the running world” expected her to reach this type of of success, and what she's looking forward to this fall marathon season and beyond.
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Don't Call It a Comeback: What Happened When I Stopped Chasing PRs, and Started Chasing Happiness
IN THIS EPISODE(9:49) How Keira felt about the writing process of Don’t Call It A Comeback
(13:38) Keira talks about how it felt having to think back on difficult moments of her pro career
(15:40) Keira talks about breaking her foot in two places in Chicago 2024, and how that was a signal that she needed to take a step back
(17:40) How Keira feels living in Utah
(22:25) When Keira has felt most guilty over the last 10 years, using the “happy, healthy, loved” dipstick to gauge if running could be a sustainable path for her as a mother
(25:40) What Keira has been able to teach her kids through sport
(27:31) Keira talks about Boston 2025 and the challenges of that race
(33:50) How Keira figured out her red line, what it really felt like to push herself to the max
(36:25) What does winning look like to Keira?
(45:32) What does being the best mom possible look like to Keira?
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Living in Boulder and training with the On Athletic Club is better than pro runner Josette Andrews ever anticipated. These days, she lives and breathes life as an elite, and in today's conversation she talks about the hurdles she's conquered (including an awful dog bite, bone injury, and transferring schools) and powerful decisions she's made to make it to the top of her game. Plus: Her excitement over making her first U.S. Outdoors team for World Athletics Championships in Tokyo, and how she's preparing for the big competition.
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Well. I wore it. And you know what? The world kept spinning. Confessing something that may surprise you in this week's episode, and answering a listener question about negative online comments and feedback.
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The fastest American-born Black female marathoner. What a title, one earned when Erika Kemp ran a time of 2:22:56 at the 2025 Houston Marathon, and it’s one that she wears proudly. For this week’s conversation, I’m chatting with Erika before she heads out to Tokyo for the World Athletics Championships, representing Team USA in the marathon. We talk about it all: Her debut marathon, the magic that is Houston, what her recovery routine and support squad looks like, and what it feels like to be a Brooks athlete. Plus: How she stays positive, and what she thinks about to perform her best on the roads.
IN THIS EPISODE
(13:06) When did Erika learn to trust herself within training
(13:15) What does “OYO” mean in running?
(14:11) Erika talks about how running made her feel in high school versus now
(22:54) How does Erika manage negative thoughts and what’s her advice to others navigating difficult self-talk
(25:16) What does Erika’s support system look like
(36:38) East does success look and feel like for Erika in Tokyo?
(38:00) How does the Tokyo World Championships course work out to Erika’s advantage
(38:40) What was the hardest part of Erika’s running career thus far
(40:04) Erika talks about the difficulties she has working with an old coach shortly after Covid
(41:30) What does Erika do for herself when everything feels out of her control
(42:28) How to manage stress and what does ’superstitious’ look like for Erika
(44:34) Erika talks about joining Joan Benoit Samuelson as an Olympic gold hopeful
(45:40) Erika talks about not loving to do hands-on body work, and what recovery looks like for her otherwise
(48:20) Erika shares her “I am statements”
(51:32) What about Erika the person makes her proud, beyond being an athlete
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Went away this week. Felt anxious about deviating from my routine. I know this to be true: Two things can happen at once. I can be a person who likes to figure it out most of the time, and it's also OK to slow down. Plus: Answering a listener question about being a soloprenuer and if it ever gets lonely (spoiler: yes, it definitely does).
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Shana Stephenson had her dream job at ESPN years ago. Now, she has her dream job—again. As the New York Liberty's Chief Brand Officer, Stephenson has the opportunity shape the way that fans see the Championship team in the stadium, on television, and beyond. In this week's episode, Stephenson talks about how she ended up in Brooklyn, and what goes into marketing the no. 1 team. She also talks about how she balances work and her personal life, how the WNBA has changed drastically over the past eight years since she came on board, and what she's most looking forward to next.
IN THIS EPISODE
(7:13) What's been the biggest challenge for Shana Stephenson as a leader at the Liberty organization
(13:15) What it was like being in the WNBA "Wubble"
(17:40) How did Shana Stephenson concept a brand identity for the New York Liberty
(19:00) What it was like to build Ellie the Elephant's brand
(21:40) How they were able to pivot from Mattie the mascot to Ellie
(24:30) How Ellie has evolved over the years, including brand partnerships with Essie and Away
(29:57) Shana Stephenson offers up the best piece of advice she's ever received in her career
(34:00) The biggest sacrifices Shana Stephenson made when she was working for herself doing personal marketing for athletes
(40:23) What made Shana Stephenson decide to go back in-house for a job when she thought she'd work for herself for the rest of her life
(44:15) Shana Stephenson talks about how her upbringing made her a better businesswoman
(48:46) Shana Stephenson talks about the corporate culture working for the Liberty
(49:10) Shana Stephenson talks about the difference working for the Liberty versus the Nets
(53:30) Shana Stephenson talks about balancing her work life versus her personal life
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FINALLY! The moment I've been waiting for. Plus: Answering a listener question on numb toes (seriously).
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Kristen Faulkner won two gold medals for cycling at the 2024 Olympics, less than eight years after starting riding competitively. That in itself is an impressive sentence, especially considering she started on the bike as a method to alleviate stress and find community after a move to New York City for a job in finance. In this week’s episode, she talks about the value of trusting your gut, how she knew her big Olympic dream was worth pursuing, and what it meant to her to finally accomplish a lifelong dream.
IN THIS EPISODE
(8:40) The two important conversations that Kristen had that helped her make the choice to leave finance to turn pro cycling
(10:30) What it was about cycling that Kristen loved from the get-go
(13:08) Kristen recalls the first time she watched the Olympics at 8 years old and how she knew she wanted to be one
(13:35) Kristen talks about swimming as a child
(14:45) How to know when a goal is worth pursuing
(15:57) Kristen admits that she was almost embarrassed to talk about her Olympic dreams for a while
(17:32) How growing up in Alaska shaped Kristen as an athlete and woman
(18:40) Kristen talks about how she’d feel if she was older and didn’t pursue this dream
(20:00) Kristen talks about how challenging it was to seek out community when she moved to New York City. “It was the first time in my life I had to build a community.”
(38:18) How Kristen felt signing her first international lease
(42:12) What it was like for Kristen to accomplish her biggest, lifelong dream.
(1:01.20) Who is Kristen off the bike?
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If it doesn't feel good, then it's up to you to make a change. And if you don't make a change? Then you only have yourself to blame. Also: Answering a listener question about what to do when you've accomplished all of your goals.
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From the age of three, Sunny Choi dreamt of going to the Olympics. She thought that it would be for gymnastics, but she made the difficult decision to forgo that in favor of more stability. At business school at Penn, she first tried break dancing, and ultimately fell in love. In 2022, after making a name for herself on the world stage, Choi made the big decision to walk away from her six-figure salary as the director of global creative operations at Estée Lauder to pursue her lifetime dream of becoming an Olympian. The rest? Well, now it's part of the history books.
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(8:38) How Sunny uses deep breathing to relax and survey what's going on in her body.
(12:50) What it was like succeeding at gymnastics from a young age
(17:50) Sunny learns what breaking is in high school from her younger brother, then tries it for the first time at Penn
(20:18) Sunny talks about the self confidence that she garnered from dancing
(33:20) Sunny talk about sharing her love for breaking with her family, and what it was like to expose them to the sport.
(36:48) What it was like to tell her employer about her break dancing, and how she was able to work full-time while traveling internationally to compete
(40:32) Sunny shares why breaking is diverse and accessible to so many people, and why it was worthy of an Olympic spot
(45:48) Why it's important for Sunny to write about her Olympic experience to process how the moment made her feel
(49:15) Sunny talks about the Olympics comedown and how she managed to pull herself out of a funk
(52:30) Sunny talks about what her life looks like these days, and why she doesn't think she'd be able to go back into corporate America
(57:12) What Sunny sees in the mirror
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What are you doing to help your future self?
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Carissa Moore is without-a-doubt one of the best surfers of all time. And after five world championships and two Olympic Games (one where she placed gold)—she’s taken a step back from competing regularly on the tour—to become a mom. In this week’s episode, Moore talks about what it was like to compete in Paris at 9 weeks pregnant (and keeping that a secret, at the time), plus how she feels about slowing down.
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Outrigger x Moore Aloha Foundation weekend
IN THIS EPISODE
(4:38) How Carissa Moore is feeling in this chapter as the mom of a 6-month-old daughter
(8:10) How Carissa Moore felt about keeping her pregnancy a secret from her competitors
(10:33) What it was like for Carissa Moore to surf again after birth
(13:57) What it means for Carissa Moore to “do it all” and how she feels about showing up at 80% instead of 100%
(19:10) Carissa Moore shares her core values and how articulating those helped her figure out what’s important in her life
(26:15) Carissa Moore talks about her foundation, Moore Aloha
(30:16) How it feels for Carissa Moore to be a fan of the WSL tour instead of participating
(36:12) Carissa Moore talks about her labor experience
(38:58) Why is motherhood so important to Carissa Moore and what legacy means to her
(40:07) Carissa Moore talks about the relationship she had with her own mother growing up and how that’s evolved since she’s stepped into parenthood herself
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When did we get here? Plus: Answering a listener question about weak hips.
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Sitting down with Ash Pryor is like sitting down with burst of good energy. Brought the Peloton rowing instructor into the studio this week to talk about how she maintains a positive mindset, feels like her most strong and confident self, and the importance of staying true to your gut. She opens up about what it's like for her to teach and live as a bigger-bodied instructor, and what she hopes her presence teaches those that take her classes.
IN THIS EPISODE
(5:40) Ash talks about joining the rowing team at The Ohio State University
(6:30) Emily and Ash define "NARP" (Non-Athletic Regular People)
(8:28) What it is about rowing that brings Ash peace
(11:00) What it was like for Ash to be one of three Black women on her collegiate team
(14:30) How Ash navigated her mental health as a walk-on turned B1G champion
(21:40) Ash shares the lessons she's learned about the importance of having grace with herself, and where she learned how to be compassionate with herself
(25:55) Ash talks about her experience with Hashimoto's Disease and what her symptoms look like
(31:20) Ash talks about the resiliency she's learned being an athlete
(44:00) How Ash deals with negative feedback
(55:00) What Ash learned running her first half-marathon earlier this year
(55:22) How Ash shows up to give all she's got on the days when she's not feeling so shiny and bright.
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A takeaway from my workout earlier this week, plus answering a listener question on playlists tied to different methods of sweat.
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This week I'm diving into one of my favorite topics: Setting and achieving uncomfortable goals. We all naturally gravitate toward comfort and predictability, but what if the most transformative experiences lie just beyond that cozy zone?
In this solo, I'm unpacking what "uncomfortable goals" truly are – not impossible feats, but those aspirations that stretch you, challenge your current limits, ignite a mix of fear and excitement, and demand a significant mindset shift. From running a distance you never thought possible to starting a passion project or having a difficult conversation, these are the hurdles that lead to profound self-discovery.
IN THIS EPISODE
(6:20) I talk about the first really uncomfortable goal that I see in my adult life
(7:38) Chicago Marathon recap
(7:55) How do you know if a goal is uncomfortable enough?
(10:05) Why your core values are important when goal setting
(10:29) Two questions you can ask yourself when trying to articulate your values
(15:30) Why you shouldn’t think of fear as a stop sign
(16:15) The power of and/both
(21:21) The mantras I use when things feel scary on the journey to my goals
(26:12) What going to an improv class taught me about getting outside of my comfort zone
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