There's a lot going on right now, and I'm catching you all up on what's happening with me and the stuff I've been navigating this week. Plus: Answering a listener question on how to get better quality sleep, and the difference between quality and quantity.

MENTIONED IN THIS EPISODE
Expert Tips For a Better Night's Sleep

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

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There's a lot going on right now, and I'm catching you all up on what's happening with me and the stuff I've been navigating this week. Plus: Answering a listener question on how to get better quality sleep, and the difference between quality and quantity.
MENTIONED IN THIS EPISODE <a href="https://podcasts.apple.com/kg/podcast/hurdlemoment-expert-tips-for-a-better-nights-sleep/id1330434098?i=1000609612235">Expert Tips For a Better Night's Sleep</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 <a href="mailto:hello@hurdle.us">hello@hurdle.us</a> to with your questions! Emily answers them every Friday on the show.&nbsp;<a href="https://anchor.fm/hurdle/message">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a>

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: Happiness Hack = Don't Let A Bad Minute Make For a Bad Day

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/4d96e12b-7cdc-48ff-87d4-b3b001603ca2/transcript

From chasing an Olympic Marathon Trials qualifier for over a decade to standing atop the podium as the 2026 HYROX Elite 15 World Champion in just seven months, Alyssa McElheny’s athletic trajectory is nothing short of extraordinary. But behind the rapid ascent lies years of disciplined foundation, relentless perspective, and an infectious commitment to finding pure joy in the process. 

In this episode, Alyssa sits down to unpack what happens when your entire life pivots overnight: navigating imposter syndrome on the elite stage, learning to embrace strength training as a lifelong runner, and the mindset reframes that turn unexpected race-day hurdles into podium performances. She also breaks down the two-minute penalty she got in Scotland for spitting on course, how a sprained ankle three days before Worlds became her secret weapon, and why keeping kindness and community at the center of sport matters far more than any podium finish. 

IN THIS EPISODE


The Overnight Shift: What it feels like to go from full-time wedding photographer to sponsored pro athlete with camera crews following your daily routine. 


Redefining Runner Identity: How dropping mileage from 100-mile weeks to 60 miles while adding heavy lifting eliminated chronic overuse injuries, unlocked PRs across every distance, and shattered body-type stereotypes. 


The 12-Year Marathon Pursuit: Relentlessly chasing the Olympic Trials Qualifier (OTQ), hitting 2:34:28 after the standard dropped, and learning to leave no stone unturned in training and fueling. 


Beginner’s Mindset & Community: Overcoming intimidation when stepping into a CrossFit or HYROX gym for the first time, prioritizing movement quality over heavy loads, and the power of team-driven training. 


Navigating Unexpected Curveballs: In the wake of "Poopgate" (IYKYK) Turning the Glasgow “Spitgate” penalty into a qualifying rebound in Toulouse, and how severely spraining an ankle days before Stockholm flipped her mindset to race free and take the World title. 


Taming Imposter Syndrome: Strategies for staying grounded in your own lane, muting social media noise, and building self-worth around character and connection rather than accolades. 

QUOTABLE MOMENTS

“If you haven’t taken a dive into strength training, I would really encourage anyone out there to give it a chance. I think you’ll be really surprised by where it takes you.” 

“When I look back on this period of my life when I’m 50, 60, 70 years old, no one will give a shit about the win. People will give a shit about how I made them feel on the course and how I was welcomed and treated others.”

“There’s potential for a silver lining, or for that negative thing to turn into something really beautiful. That was truly what happened on that day.”

“There’s so much more out there than how your body looks. It’s about what your body is capable of, and then being able to fuel it and treat it in a way that allows it to perform at that highest level.”

SOCIAL
@alyssamcelheny
@hurdlepodcast
@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.

From chasing an Olympic Marathon Trials qualifier for over a decade to standing atop the podium as the 2026 HYROX Elite 15 World Champion in just seven months, Alyssa McElheny&rsquo;s athletic trajectory is nothing short of extraordinary. But behind the rapid ascent lies years of disciplined foundation, relentless perspective, and an infectious commitment to finding pure joy in the process. 
In this episode, Alyssa sits down to unpack what happens when your entire life pivots overnight: navigating imposter syndrome on the elite stage, learning to embrace strength training as a lifelong runner, and the mindset reframes that turn unexpected race-day hurdles into podium performances. She also breaks down the two-minute penalty she got in Scotland for spitting on course, how a sprained ankle three days before Worlds became her secret weapon, and why keeping kindness and community at the center of sport matters far more than any podium finish. 
IN THIS EPISODE
<ul data-path-to-node="5">
<li>
The Overnight Shift: What it feels like to go from full-time wedding photographer to sponsored pro athlete with camera crews following your daily routine. 
</li>
<li>
Redefining Runner Identity: How dropping mileage from 100-mile weeks to 60 miles while adding heavy lifting eliminated chronic overuse injuries, unlocked PRs across every distance, and shattered body-type stereotypes. 
</li>
<li>
The 12-Year Marathon Pursuit: Relentlessly chasing the Olympic Trials Qualifier (OTQ), hitting 2:34:28 after the standard dropped, and learning to leave no stone unturned in training and fueling. 
</li>
<li>
Beginner&rsquo;s Mindset &amp; Community: Overcoming intimidation when stepping into a CrossFit or HYROX gym for the first time, prioritizing movement quality over heavy loads, and the power of team-driven training. 
</li>
<li>
Navigating Unexpected Curveballs: In the wake of "Poopgate" (IYKYK) Turning the Glasgow &ldquo;Spitgate&rdquo; penalty into a qualifying rebound in Toulouse, and how severely spraining an ankle days before Stockholm flipped her mindset to race free and take the World title. 
</li>
<li>
Taming Imposter Syndrome: Strategies for staying grounded in your own lane, muting social media noise, and building self-worth around character and connection rather than accolades. 
</li>
</ul>
QUOTABLE MOMENTS
&ldquo;If you haven&rsquo;t taken a dive into strength training, I would really encourage anyone out there to give it a chance. I think you&rsquo;ll be really surprised by where it takes you.&rdquo;&nbsp;
&ldquo;When I look back on this period of my life when I&rsquo;m 50, 60, 70 years old, no one will give a shit about the win. People will give a shit about how I made them feel on the course and how I was welcomed and treated others.&rdquo;
&ldquo;There&rsquo;s potential for a silver lining, or for that negative thing to turn into something really beautiful. That was truly what happened on that day.&rdquo;
&ldquo;There&rsquo;s so much more out there than how your body looks. It&rsquo;s about what your body is capable of, and then being able to fuel it and treat it in a way that allows it to perform at that highest level.&rdquo;
SOCIAL <a href="https://www.instagram.com/alyssamcelheny">@alyssamcelheny</a> <a href="https://www.instagram.com/hurdlepodcast/?hl=en">@hurdlepodcast</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.

Confessions of a HYROX World Champion: Alyssa McElheny On How Strength Training Made Her a Faster, More Durable Runner 

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/f80ccbee-68b0-41c4-91d6-b4e101489bb5/transcript

Peak fall running weather has arrived in New York City, and as race season kicks into high gear, Emily is diving into what it means to be grounded by community and how to show up for yourself when big goals feel daunting. Ahead of marathon weekend, she shares her two biggest pieces of advice for first-time marathoners: recognizing that the starting line already proves who you've become, and giving yourself grace rather than judging your beginnings too harshly. 

Later in the episode, Emily answers a listener question from Jen, who is tackling the Chicago Marathon while dealing with a fresh diagnosis of plantar fasciitis. Emily discusses how to navigate the mental battle of letting go of initial time goals, shifting focus toward staying healthy, and using "I Am" affirmations to focus on what you can control when plans change.

SOCIAL
@emilyabbate
@hurdlepodcast
@iheartwomenssports

SUBSCRIBE: Hurdle's YouTube 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. 

Peak fall running weather has arrived in New York City, and as race season kicks into high gear, Emily is diving into what it means to be grounded by community and how to show up for yourself when big goals feel daunting. Ahead of marathon weekend, she shares her two biggest pieces of advice for first-time marathoners: recognizing that the starting line already proves who you've become, and giving yourself grace rather than judging your beginnings too harshly. 
Later in the episode, Emily answers a listener question from Jen, who is tackling the Chicago Marathon while dealing with a fresh diagnosis of plantar fasciitis. Emily discusses how to navigate the mental battle of letting go of initial time goals, shifting focus toward staying healthy, and using "I Am" affirmations to focus on what you can control when plans change.
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>
SUBSCRIBE: <a href="https://www.youtube.com/@hurdlepodcast">Hurdle's YouTube 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: I've Run 16 Marathons. Here's What First-Timers Need to Hear.

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/15f4a3d9-5d09-446b-9ec7-b4dd013b9388/transcript

Olympic silver medalist, indoor world championship medalist, and 2,000-meter world record holder Jess Hull sits down IRL in Australia to talk through the mindset, patience, and grit behind her historic career. Jess opens up about leaving home at 18 to run for the University of Oregon, the evolution of being coached by her father, and how walking away hungry from the Tokyo Games laid the foundation for her monumental medal run in Paris. She also breaks down the freedom found in speed, the supportive yet competitive camaraderie defining the women’s 1,500m field, why delayed gratification is an athlete’s superpower, and the vital role of celebrating progress over perfection. 

IN THIS EPISODE


Chasing Dreams Across the Globe: The decision to leave Australia at age 18 to compete collegiate-level at the University of Oregon, adapting to a new country, and catching the travel bug. 


The Father-Daughter Coaching Dynamic: Evolving from high school coaching to working under Maurica Powell in college, to reuniting with her father in 2023 as a mature athlete on the exact same wavelength. 


Tokyo Heartbreak to Paris Glory: Why placing 11th in Tokyo sparked a crucial mindset shift, and what it felt like to capture the momentum and soak in a victory lap in Paris. 


Delayed Gratification & Internal Validation: Why athletes have to embrace the long, invisible grind, manage days when things don't click, and measure success by personal feeling rather than just external hardware. 


Finding Freedom in Speed: What running fast really feels like at altitude in St. Moritz, the role of rhythm over forcing effort, and the power of "spinning" instead of fighting the track. 


Sisterhood in the 1,500m: The unique mix of fierce rivalry and genuine warmth inside the call room, spearheaded by leaders like Faith Kipyegon. 


Keeping Perspective: Balancing professional identity with life off the track—new homes, growing families, and keeping eyes fixed on the long runway toward the 2032 Brisbane Games. 

QUOTABLE MOMENTS

"When you're going after something... you get to do this. You're chasing it because your heart's got the desire for it... when you can embrace the process of something and you truly learn to love the journey along the way, that's what you're going to remember." 

"I had an Olympic dream growing up... but achieving it and the rush of capturing a wave in 2024 and the momentum into an Olympic Games—it's what every athlete wishes that they could have."

"You have medals, but you don't pull them out and look at them every day... it's a token for a lot of hard work, but if you're just searching for the medal, you're not even scratching the surface of what the journey is."

"The harder you try, the slower you run. If you kind of just go with the flow of it, you'll be surprised at how much more effortless fast feels."

"It was never with this whole desire of being the best from such a young age. It was celebrating just progress."

SOCIAL
@jessicaahull
@hurdlepodcast
@emilyabbate
@iheartwomenssports

JOIN: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

SIGN UP: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Weekly Hurdle Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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.

Olympic silver medalist, indoor world championship medalist, and 2,000-meter world record holder Jess Hull sits down IRL in Australia to talk through the mindset, patience, and grit behind her historic career. Jess opens up about leaving home at 18 to run for the University of Oregon, the evolution of being coached by her father, and how walking away hungry from the Tokyo Games laid the foundation for her monumental medal run in Paris. She also breaks down the freedom found in speed, the supportive yet competitive camaraderie defining the women&rsquo;s 1,500m field, why delayed gratification is an athlete&rsquo;s superpower, and the vital role of celebrating progress over perfection. 
IN THIS EPISODE
<ul data-path-to-node="4">
<li>
Chasing Dreams Across the Globe: The decision to leave Australia at age 18 to compete collegiate-level at the University of Oregon, adapting to a new country, and catching the travel bug. 
</li>
<li>
The Father-Daughter Coaching Dynamic: Evolving from high school coaching to working under Maurica Powell in college, to reuniting with her father in 2023 as a mature athlete on the exact same wavelength. 
</li>
<li>
Tokyo Heartbreak to Paris Glory: Why placing 11th in Tokyo sparked a crucial mindset shift, and what it felt like to capture the momentum and soak in a victory lap in Paris. 
</li>
<li>
Delayed Gratification &amp; Internal Validation: Why athletes have to embrace the long, invisible grind, manage days when things don't click, and measure success by personal feeling rather than just external hardware. 
</li>
<li>
Finding Freedom in Speed: What running fast really feels like at altitude in St. Moritz, the role of rhythm over forcing effort, and the power of "spinning" instead of fighting the track. 
</li>
<li>
Sisterhood in the 1,500m: The unique mix of fierce rivalry and genuine warmth inside the call room, spearheaded by leaders like Faith Kipyegon. 
</li>
<li>
Keeping Perspective: Balancing professional identity with life off the track&mdash;new homes, growing families, and keeping eyes fixed on the long runway toward the 2032 Brisbane Games. 
</li>
</ul>
QUOTABLE MOMENTS
"When you're going after something... you get to do this. You're chasing it because your heart's got the desire for it... when you can embrace the process of something and you truly learn to love the journey along the way, that's what you're going to remember."&nbsp;
"I had an Olympic dream growing up... but achieving it and the rush of capturing a wave in 2024 and the momentum into an Olympic Games&mdash;it's what every athlete wishes that they could have."
"You have medals, but you don't pull them out and look at them every day... it's a token for a lot of hard work, but if you're just searching for the medal, you're not even scratching the surface of what the journey is."
"The harder you try, the slower you run. If you kind of just go with the flow of it, you'll be surprised at how much more effortless fast feels."
"It was never with this whole desire of being the best from such a young age. It was celebrating just progress."
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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.

Progress Over Perfection: Olympic Medalist Jess Hull On Grit, Mindset, & What Makes a ‘Good’ Run

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/9ab58ddc-0f7c-417a-92d1-b4da0165f156/transcript

5-MINUTE FRIDAY: Happiness Hack = Don't Let A Bad Minute Make For a Bad Day

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