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.

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. 

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&rsquo;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.
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: An Unhinged 19 Miles On a Treadmill

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/bb9b3678-bbf8-4f27-bdc4-b4900136fb56/transcript

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
@julien.alfred
@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.

 

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
<ul data-path-to-node="6">
<li>
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.
</li>
<li>
Overcoming Loss &amp; Finding Drive: How losing her father at a young age shaped her resilience and continues to inspire her athletic journey today.
</li>
<li>
Handling High Pressure: What it&rsquo;s like to carry the expectations of an entire country while learning to focus on her own personal growth and goals first.
</li>
<li>
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.
</li>
<li>
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.
</li>
<li>
Game Face vs. Real Life: The contrast between Julien&rsquo;s calm, peaceful personality off the track and her focused, "all business" alter ego on race day.
</li>
</ul>
QUOTABLE MOMENTS
<ul data-path-to-node="9">
<li>
"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."
</li>
<li>
"It's okay to give yourself grace. It's okay to mess up sometimes. That's part of being human."&nbsp;
</li>
<li>
"Small island, big things&mdash;you can just do whatever you put your mind to, no matter where you're from."&nbsp;
</li>
<li>
"On the track, I'm a different person. It's all business... There's nothing to smile about until I cross that line first."
</li>
</ul>
SOCIAL <a href="https://www.instagram.com/julien.alfred/?hl=en">@julien.alfred</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: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show.&nbsp;
Listen to&nbsp;Hurdle with Emily Abbate on the <a href="https://news.iheart.com/apps/">iHeartRadio app</a>, Apple Podcasts, or wherever you get your podcasts.
&nbsp;

Small Island, Big Dreams: Julien Alfred On Channeling Grief Into Greatness, Stepping Away to Reset & Embracing Her Race-Day Alter Ego

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/3e2f039a-3e02-4c0d-8bac-b49500033433/transcript

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."

SOCIAL
@becsgentry
@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.

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
<ul data-path-to-node="3">
<li>
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.
</li>
<li>
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.
</li>
<li>
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.
</li>
<li>
Redefining Diligence and Grace: How juggling motherhood, partnership, and professional commitments reshaped her definition of success&mdash;and why showing up on an "A" level isn't always possible or necessary.
</li>
<li>
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.
</li>
<li>
Recovery and Unplugging: The daily recovery habits keeping her grounded, including acupuncture, Normatec boots, magnesium, reduced screen time, and getting back into reading fiction.
</li>
<li>
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.
</li>
</ul>
QUOTABLE MOMENTS
<ul data-path-to-node="5">
<li>
"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."
</li>
<li>
"When you're juggling, you need to know which balls are glass and which balls are rubber&mdash;and allow yourself to know which one is which each day."
</li>
<li>
"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."
</li>
<li>
"Don't be overconfident, but don't undersell yourself."
</li>
</ul>
SOCIAL <a href="https://www.instagram.com/becsgentry/?hl=en">@becsgentry</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>
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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show.&nbsp;
Listen to&nbsp;Hurdle with Emily Abbate on the <a href="https://news.iheart.com/apps/">iHeartRadio app</a>, Apple Podcasts, or wherever you get your podcasts.

Finding Peace On The Trail: Becs Gentry On Pushing Physical Limits, Adventure Beyond 40 & Owning Your Realness

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/c74e8140-3d18-4df1-8b69-b48d015c2c7c/transcript

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

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. 

Emily is pulling back the curtain on a massive, exciting new project she&rsquo;s producing for Nike&rsquo;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&rsquo;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 <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: In Favor Of Consistency Over Perfection

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/3b23407b-65d6-499e-8a47-b48a001d72d1/transcript

5-MINUTE FRIDAY: An Unhinged 19 Miles On a Treadmill

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