This week on Hurdle, Emily sits down with Olympian, lululemon ambassador, and Meridia founder Colleen Quigley for a candid, post-USATF Championships catch-up in New York City.

Ten years after making her first Olympic team, Colleen reflects on the physical and mental shifts that have reshaped her career. After finally getting clarity on a decade-long foot injury, Colleen shares how embracing that answer allowed her to release the pressure of track racing and open the door to exciting new challenges—including stepping into the world of HYROX, navigating a major home renovation in Boulder, and stepping into her power as a brand advocate and team leader.

Together, Emily and Colleen dive into what it takes to own your worth as an athlete, the importance of telling authentic stories beyond a 15-second social clip, and why trusting your gut is the ultimate key to conquering life's hurdles.

EPISODE HIGHLIGHTS

• Finding Clarity & Letting Go: Colleen details the breakthrough image that revealed a chronic Lisfranc injury and arthritic foot changes, giving her the peace and permission to step away from chasing track trials and shift toward new goals.

• Entering the HYROX World: Why Colleen is diving into HYROX training, how it fulfills her need for high-energy indoor events, and the spontaneous doubles pact forged right on the mic.

• The Evolution of Team Meridia: Transitioning from competing alongside her teammates to serving as a full-time leader and story-teller, giving female athletes the mic to share their full journeys.

• Navigating Brand Deals & Self-Worth: Colleen breaks down how she learned to negotiate without an agent, why saying "no" creates space for the right partnerships, and how she empowers her athletes to recognize their market value.

• Life in Boulder & Modern Content: A look at Colleen and Kevin's massive historic home renovation, plus a discussion on why audiences crave raw, long-form connection over hyper-polished social clips.

QUOTABLE MOMENTS

"I don't know if there's anything that will make me feel the way that trying to go to the Olympics made me feel ... but I'm just ready for a new challenge. I'm ready for something different that makes me get excited and doesn't make me feel defeated."

"I'm excited to be able to say yes to those things that I've been missing out on... to say yes to fun runs, vacations, or doubles at HYROX. Saying yes to a lot of new, fun adventures." 

"Every single deal doesn't have to work out. It just makes space for something else. You have to have some kind of trust that the world is going to look out for you, as long as you're showing up in a way you can be proud of." 

"If you believe it to be true and you feel like you know something, own it and act accordingly."

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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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This week, Emily's diving into into her personal pre-travel routine and non-negotiables that make traveling—and returning home—a seamless, stress-free experience. Ahead of her trip to Vancouver to run the lululemon Seawheeze Half Marathon, Emily shares the essential prep steps she takes to protect her peace, maintain productivity, and stay organized. Plus, she answers a listener question about budget-friendly solo travel, offering practical tips on where to go and how to make the most of your time.

Weekly Prompt

What is one non-negotiable you MUST do before you travel, and what is one non-negotiable you always bring with you?

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This week, I'm sitting down with professional runner Amanda Vestri, and she opens up about the mental grit required to perform at the highest level, the tricky balance between self-criticism and self-appraisal, and how she’s learning to celebrate her wins while staying hungry for future gains. We talk her impressive 2:24 PR at the Boston Marathon—only her second time tackling the 26.2-mile distance—and why even bettering your best can be a disappointment sometimes. 

IN THIS EPISODE

• Reframing Self-Criticism: How Amanda navigates her internal dialogue after big performances and learns to appreciate her progress rather than immediately reaching for the next goal.

• The Long-Term View: Why prioritizing physiological health, consistent fueling, and mandatory rest days takes precedence over quick, short-term fixes.

• The Power of Community: How having supportive teammates like Jess McClain keeps her grounded, keeps training in perspective, and reminds her that individual success never diminishes the win for others.

• Finding the Fun in the Grind: What it takes to enjoy 25-mile long runs in the Florida humidity and why surrounding yourself with family makes all the difference.

• Social Media & Public Visibility: Navigating the vulnerability of putting yourself online, balancing authenticity with performance, and staying present amidst future goal-setting.

QUOTABLE MOMENTS

"Don't put yourself in these black-and-white categories. Just get up, it's another day, and try again."

"Every workout is not going to be a home run and doesn't need to be a home run... those workouts that are really tough that you have trouble getting through, those are the ones that help you for the marathon."

"I'm going to run the best when I'm the happiest, so that's just kind of what I'm going to do."

"If you learn from [an injury], it's not a waste."

SOCIAL
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@emilyabbate
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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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Checking in four weeks out from the Sydney Marathon and reflecting on a foundational mental practice: joy spotting. After an off-feeling weekend interaction, Emily shares how she made a conscious choice to respond instead of react—focusing on present-moment joys like fresh journals, good coffee, homemade shakshuka, and time at the track.

Plus, she answers a listener question from Anna about how to overcome intimidation and launch a podcast of your own.

In This Episode:

• Sydney Marathon Countdown: Emily reflects on her training build as she gets ready to travel to Australia for the big race.

• The Power of "Joy Spotting": How to consciously steer your focus toward micro-moments of joy when stress or negative interactions try to take over.

• Responding vs. Reacting: Recognizing that your body can't always distinguish between physical and emotional stress, and why choosing how you respond is a superpower.

• Listener Q&A: Emily breaks down how she launched Hurdle in 2018, her go-to gear recommendations for beginners, and why consistency is the most important factor in starting your own show.

Weekly Prompt:

What is one thing on your joy list that you can do this weekend?

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@emilyabbate
@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. 

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This week on Hurdle, Emily sits down with Olympic and Indoor World Champion Julien Alfred. The track and field star opens up about navigating the mental ups and downs of elite competition, moving away from home at age 14 to pursue her dreams, and learning how to protect her inner peace amid massive international success and public attention. Julien shares how she overcomes self-doubt, handles the pressure of representing Saint Lucia on the global stage, and why giving herself grace has been key to her growth both on and off the track.

IN THIS EPISODE

• Navigating Mental Rough Patches: Julien reflects on starting the season in a difficult mental space, questioning her abilities, and how stepping back helped her reset and realign.

• Overcoming Loss & Finding Drive: How losing her father at a young age shaped her resilience and continues to inspire her athletic journey today.

• Handling High Pressure: What it’s like to carry the expectations of an entire country while learning to focus on her own personal growth and goals first.

• Protecting Inner Peace: Why Julien steps away from social media and media noise to surround herself with a strong support system that values her for who she is, not just what she accomplishes on the track.

• The Move at Age 14: The immense sacrifice of leaving Saint Lucia as a teenager for Jamaica to train, and how that leap of faith prepared her for college and professional success.

• Game Face vs. Real Life: The contrast between Julien’s calm, peaceful personality off the track and her focused, "all business" alter ego on race day.

QUOTABLE MOMENTS

• "I am just such a resilient person, a strong person, that if I'm down for a short time, I know I'm going to find my way to get back to the top."

• "It's okay to give yourself grace. It's okay to mess up sometimes. That's part of being human." 

• "Small island, big things—you can just do whatever you put your mind to, no matter where you're from." 

• "On the track, I'm a different person. It's all business... There's nothing to smile about until I cross that line first."

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

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When NYC air quality made outdoor running impossible, I faced a choice: split up my 19-mile long run, or take on the "unhinged" challenge of tackling it all on a treadmill.

In this 5-Minute Friday, I’m talking about the mental gymnastics of long-distance running, why we need to collect "evidence" of our past resilience to get through hard moments, and how I'm balancing running four days a week with strength training as I prepare for the Sydney Marathon.

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

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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."

SOCIAL
@lthweatt
@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.

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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

SOCIAL
@emilyabbate
@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. 

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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."

SOCIAL
@masai_russell
@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.