5-MINUTE FRIDAY: Returning to Seawheeze & Dreaming Bigger

In this episode of 5-Minute Friday, Emily reflects on a major full-circle moment after returning to Vancouver for the lululemon SeaWheeze race weekend. Eight years ago, standing at a lululemon Vision & Goals session in that very same city, she put a terrifyingly big goal out into the universe: to m…

Finding Answers: Colleen Quigley on Injury Lessons, Stepping Into HYROX & Owning Her Worth

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 c…

5-MINUTE FRIDAY: 5 Pre-Flight Habits for Stress-Free Travel

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 …

It's Not Black & White: Amanda Vestri on Trusting Her Training, Embracing Discipline & the Power of Rest

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 t…

5-MINUTE FRIDAY: If You're Not Joy Spotting, You Should Be

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, ho…

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

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…

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

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" …

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

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 a…

5-MINUTE FRIDAY: In Favor Of Consistency Over Perfection

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 nea…

Mastering Your Mindset: Laura Thweatt On Transitioning From Competitor to Coach & Being Your Own Biggest Hype Human (Hellen Obiri's, Too)

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 d…