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

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@emilyabbate
@hurdlepodcast
@iheartwomenssports

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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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

Olympic and World Champion sprinter Twanisha "TeeTee" Terry joins the show to talk about navigating the mental and physical hurdles of forced rest. Sidelined by a lower back injury during what was supposed to be a dominant year, TeeTee opens up about shifting from “Phenomenal 2026” to “Patient 2026,” working through the frustration of moving recovery timelines, and finding clarity alongside her Star Athletics training group. She also discusses the mental shift between running the 4x100m relay versus the open 100m, how she cultivates passions outside of track—from crocheting and Lego building to authoring children’s books and running her nonprofit—and why staying true to yourself is the ultimate measure of success.

IN THIS EPISODE


Navigating Forced Rest & Injury: TeeTee breaks down the lower back injury that halted her season, managing timeline pushbacks, and the mental shift required to embrace “Patient 2026.”


The Power of Communication & Clear Milestones: How transparent conversations with coaches Dennis Mitchell and Sharif Lewis, alongside PT Brian, helped align everyone on realistic recovery goals.


The Need for a True Reset: Why asking for a complete week off to visit family and her college coach helped reset her mental drive.


Open 100m vs. 4x100m Relay Mindset: Breaking out of robotic “technical mode” in individual blocks to channel the unmatched confidence she brings to the second leg of the relay.


Track & Field’s Accessibility Hurdle: Why the gap between the everyday running boom and track fandom comes down to broadcasting paywalls, fragmented meet schedules, and media access.


Life Beyond the Oval: How writing children’s books, crocheting, building Legos, and running Starting Blocks for Dreams provide balance and identity beyond athletics.


Academic Discipline: Earning a bachelor’s degree from USC in three years, completing a master’s in one, and balancing 20-unit semesters during heavy training blocks.


Learning Healthy Selfishness: Why the natural “team mom” and eldest of seven had to learn to protect her own cup before pouring into others.

QUOTABLE MOMENTS


"I really was on go all those years, so I’m definitely looking at it as a moment to be able to step back and just rest. Even though it was a forced rest, I’m okay with it."


"You have to see yourself working for something. I know you’re not competing, but aim as if you’re working to compete... because that will help your healing."


"Comparison is the thief of joy. Make sure you’re focusing on yourself and trusting your own journey."


"I never know who’s watching. You want to make sure you’re you, through and through, and you just stay true to who you are."

SOCIAL
@teeteeterry_
@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.

Olympic and World Champion sprinter Twanisha "TeeTee" Terry joins the show to talk about navigating the mental and physical hurdles of forced rest. Sidelined by a lower back injury during what was supposed to be a dominant year, TeeTee opens up about shifting from &ldquo;Phenomenal 2026&rdquo; to &ldquo;Patient 2026,&rdquo; working through the frustration of moving recovery timelines, and finding clarity alongside her Star Athletics training group. She also discusses the mental shift between running the 4x100m relay versus the open 100m, how she cultivates passions outside of track&mdash;from crocheting and Lego building to authoring children&rsquo;s books and running her nonprofit&mdash;and why staying true to yourself is the ultimate measure of success.
IN THIS EPISODE
<ul data-path-to-node="2">
<li>
Navigating Forced Rest &amp; Injury: TeeTee breaks down the lower back injury that halted her season, managing timeline pushbacks, and the mental shift required to embrace &ldquo;Patient 2026.&rdquo;
</li>
<li>
The Power of Communication &amp; Clear Milestones: How transparent conversations with coaches Dennis Mitchell and Sharif Lewis, alongside PT Brian, helped align everyone on realistic recovery goals.
</li>
<li>
The Need for a True Reset: Why asking for a complete week off to visit family and her college coach helped reset her mental drive.
</li>
<li>
Open 100m vs. 4x100m Relay Mindset: Breaking out of robotic &ldquo;technical mode&rdquo; in individual blocks to channel the unmatched confidence she brings to the second leg of the relay.
</li>
<li>
Track &amp; Field&rsquo;s Accessibility Hurdle: Why the gap between the everyday running boom and track fandom comes down to broadcasting paywalls, fragmented meet schedules, and media access.
</li>
<li>
Life Beyond the Oval: How writing children&rsquo;s books, crocheting, building Legos, and running Starting Blocks for Dreams provide balance and identity beyond athletics.
</li>
<li>
Academic Discipline: Earning a bachelor&rsquo;s degree from USC in three years, completing a master&rsquo;s in one, and balancing 20-unit semesters during heavy training blocks.
</li>
<li>
Learning Healthy Selfishness: Why the natural &ldquo;team mom&rdquo; and eldest of seven had to learn to protect her own cup before pouring into others.
</li>
</ul>
QUOTABLE MOMENTS
<ul data-path-to-node="5">
<li>
"I really was on go all those years, so I&rsquo;m definitely looking at it as a moment to be able to step back and just rest. Even though it was a forced rest, I&rsquo;m okay with it."
</li>
<li>
"You have to see yourself working for something. I know you&rsquo;re not competing, but aim as if you&rsquo;re working to compete... because that will help your healing."
</li>
<li>
"Comparison is the thief of joy. Make sure you&rsquo;re focusing on yourself and trusting your own journey."
</li>
<li>
"I never know who&rsquo;s watching. You want to make sure you&rsquo;re you, through and through, and you just stay true to who you are."
</li>
</ul>
SOCIAL <a href="https://www.instagram.com/teeteeterry_/?hl=en">@teeteeterry_</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.

The Discipline of a World Champion: Twanisha 'TeeTee' Terry On Navigating Forced Rest, Star Athletics & Finding Clarity In The Comeback

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/f7b86884-ebbb-44e9-911d-b4b70148043f/transcript

Live from Sydney, Australia, Emily checks in ahead of running her 16th marathon. She reflects on navigating the 24-hour travel journey, dealing with an accidental five-hour jet-lag nap, and why experience doesn't eliminate race-week nerves—it just gives you the tools to respond instead of react when plans go sideways.

Then, she dives into a listener question about how to find and vet a credible run coach, breaking down key certifications to look for and why finding someone who understands your "why" matters just as much as credentials.

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. 

Live from Sydney, Australia, Emily checks in ahead of running her 16th marathon. She reflects on navigating the 24-hour travel journey, dealing with an accidental five-hour jet-lag nap, and why experience doesn't eliminate race-week nerves&mdash;it just gives you the tools to respond instead of react when plans go sideways.
Then, she dives into a listener question about how to find and vet a credible run coach, breaking down key certifications to look for and why finding someone who understands your "why" matters just as much as credentials.
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: G'day, Sydney

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/cddac183-3487-4a5e-ae27-b4b301858302/transcript

American record holder in the mile and Hoka professional athlete Sinclaire Johnson joins the show to discuss navigating the intense highs, setbacks, and transitions of elite middle-distance running. Sinclaire gets real about rebounding from a misdiagnosed sacral stress reaction, the emotional aftermath of placing fourth at the 2024 Olympic Trials with a personal best, and taking a leap of faith to sign with HOKA. She also breaks down how working with a sports psychologist redefined her inner dialogue from chasing perfection to pursuing excellence, her lap-by-lap tactical mindset during the mile, and her life away from competition—including first-dance choreography and wedding planning with her fiancé and coach, Craig.

IN THIS EPISODE


Navigating Injury & Recovery: Managing the frustration of a misdiagnosed sacral stress reaction and rebuilding base fitness during an off-year.


The 2024 Trials Perspective: Processing the heartbreak of missing the team by one spot while still celebrating a two-second PR.


Coaching & Life Dynamics: What it looks like to be coached by her fiancé, Craig, and how their partnership reignited her joy for training.


The Move to Hoka: Stepping into a major sponsorship shift, collaborating directly on shoe prototypes in Portland, and feeling valued as an athlete.


Excellence Over Perfection: Shifting self-talk, overcoming imposter syndrome on global start lines, and leaning into unfiltered vulnerability on YouTube.


The Anatomy of a Fast Mile: A detailed look inside her race strategy, from staying relaxed through 800m to the physical blur of the final 200m.


Life Off the Oval: Wedding preparations, practicing dance lifts, and staying true to her everyday self.

QUOTABLE MOMENTS

"We’re not striving for perfection, because no one’s perfect. Instead, we’re striving for excellence. How can I be excellent today? How can I be excellent tomorrow?"

"There’s nothing that makes you feel more alive than feeling like you’re going to die on the track."

"Your gut, your intuition, will never lead you astray. If you trust yourself and listen to that inner voice, you’re on the right path."

"I am an ultracompetitive person on the line, but at the end of the day, we put the guard down and celebrate each other. That camaraderie is what makes middle-distance running so special."

SOCIAL
@sinclairejohnson
@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.

American record holder in the mile and Hoka professional athlete Sinclaire Johnson joins the show to discuss navigating the intense highs, setbacks, and transitions of elite middle-distance running. Sinclaire gets real about rebounding from a misdiagnosed sacral stress reaction, the emotional aftermath of placing fourth at the 2024 Olympic Trials with a personal best, and taking a leap of faith to sign with HOKA. She also breaks down how working with a sports psychologist redefined her inner dialogue from chasing perfection to pursuing excellence, her lap-by-lap tactical mindset during the mile, and her life away from competition&mdash;including first-dance choreography and wedding planning with her fianc&eacute; and coach, Craig.
IN THIS EPISODE
<ul data-path-to-node="2">
<li>
Navigating Injury &amp; Recovery: Managing the frustration of a misdiagnosed sacral stress reaction and rebuilding base fitness during an off-year.
</li>
<li>
The 2024 Trials Perspective: Processing the heartbreak of missing the team by one spot while still celebrating a two-second PR.
</li>
<li>
Coaching &amp; Life Dynamics: What it looks like to be coached by her fianc&eacute;, Craig, and how their partnership reignited her joy for training.
</li>
<li>
The Move to Hoka: Stepping into a major sponsorship shift, collaborating directly on shoe prototypes in Portland, and feeling valued as an athlete.
</li>
<li>
Excellence Over Perfection: Shifting self-talk, overcoming imposter syndrome on global start lines, and leaning into unfiltered vulnerability on YouTube.
</li>
<li>
The Anatomy of a Fast Mile: A detailed look inside her race strategy, from staying relaxed through 800m to the physical blur of the final 200m.
</li>
<li>
Life Off the Oval: Wedding preparations, practicing dance lifts, and staying true to her everyday self.
</li>
</ul>
QUOTABLE MOMENTS
"We&rsquo;re not striving for perfection, because no one&rsquo;s perfect. Instead, we&rsquo;re striving for excellence. How can I be excellent today? How can I be excellent tomorrow?"
"There&rsquo;s nothing that makes you feel more alive than feeling like you&rsquo;re going to die on the track."
"Your gut, your intuition, will never lead you astray. If you trust yourself and listen to that inner voice, you&rsquo;re on the right path."
"I am an ultracompetitive person on the line, but at the end of the day, we put the guard down and celebrate each other. That camaraderie is what makes middle-distance running so special."
SOCIAL <a href="https://www.instagram.com/sinclairejohnson/?hl=en">@sinclairejohnson</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>
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The Mindset of an American Record Holder: Sinclaire Johnson On Building Self-Belief, Mastering The Mile & Trusting Your Gut

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/31aecf3f-33d0-4853-b501-b4b0014cd8f3/transcript

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

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