“I would love to improve my indoor personal best. I mean, the next bar up from [4.91m] would be an indoor American record, that five-meter barrier. So you go 4.92m for a meeting record and then why not put it up to something like that? It’s a very natural increment. I would love to get that record for sure, and then hopefully a couple more.”

My guest for today’s episode is Katie Moon, an Olympic and 2x World Champion in the women’s pole vault. Moon added to her trophy case in 2024, claiming a World Indoor bronze medal and an Olympic silver. She accomplished all this despite fighting with an Achilles injury that delayed her outdoor opener until late May and affected her training all season.

In our conversation, Katie gave us some insight into her offseason, reflected on a successful yet hampered 2024 campaign, and looked forward to what’s sure to be a banner year for her in 2025.

One of the first steps for Katie next season will be a trip to The Armory to compete in her fifth Millrose Games. She shared her excitement for returning to the iconic meet and the idea that she might have something big up her sleeve come February 8th. You can get your tickets at The Armory’s website.

Host: Paul Hof-Mahoney | ⁠@pauliethrows on Instagram

Guest: Katie Moon | @ktnago13 on Instagram

Timestamps:

1:53 - Offseason breakdown
2:51 - Achilles recovery
3:40 - What pole vault running workouts look like
6:31 - Reflections on 2024 season
8:30 - Staying focused on the bigger picture in the midst of injury setbacks
11:17 - Moving to Tulsa and the shift to remote coaching
13:07 - Impact of Achilles injury on competition and training
15:15 - Refinding confidence in leadup to Paris Olympics
19:33 - Competing at her 5th Millrose Games announcement
21:03 - Goals for Millrose and indoor season
22:09 - What differentiates indoor and outdoor pole vault
24:36 - Her outlook on the long 2025 season
26:40 - What a “championship peak” looks like for a pole vaulter
28:48 - Contesting World Indoors and considerations for 2025 season
31:07 - Athlos, Grand Slam Track and opportunities to field events
33:55 - Outlook on growing the sport of track and field together
36:52 - What can she do to join the 5m club
39:36 - What makes a successful vault
41:47 - Inside look at camaraderie on international pole vault scene
44:46 - Experimental meet + innovation in pole vault
47:23 - Hypothetical “Mondo vs. Karsten” race for the women

SUPPORT OUR SPONSORS

WAHOO: KICKR RUN - a new revolutionary treadmill offering the freedom and form of outdoor running at home, from Wahoo Fitness. Run hands-free and focus solely on the joy of running with the innovative RunFree Mode - which adjusts to your stride and pace automatically. For the first time runners can now fully benefit from indoor training apps such as Zwift Run and the Wahoo app for an immersive training experience that delivers unmatched realism and results. Learn more at WahooFitness.com

OLIPOP: For the past year, we’ve redefined Olipop as more than just a healthy drink known for its gut microbiome with a low sugar content and a much better alternative to regular soda. You know there are more than 16 flavors, including classic root beer, cherry cola, and lemon-lime. You know it as The Runner’s Soda. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Get 25% off your orders by using code CITIUS25 at drinkolipop.com