Up to 44 miles last week, including a long run and a tempo run. The tempo run was really humbling for me as I am not where I would like to be. Sharing my training update and thoughts this week.

I share funny things that happen as a new mother, including what I found a few days ago in a neck roll. Being honest with you about what I am learning as a new mother, and will give you a laugh if you are a parent or not.

When you have taken time off running for an injury, after a race, having a baby, or just because your body needed it, it can feel like you are stuck in this limbo of soreness, slowness, and sadness. I discuss the struggles we all deal with as we return to running, and how to handle the frustrations until you get into shape again.

Have you considered running #nowatchme without looking at your watch in a race, but felt like you could have run faster if you knew you were slowing down? That is the question addressed in todays show, and I will give you the suggestions you need to make sure you can push yourself more in races, without using your GPS to tell you to do so.

We have to take time off sometimes. For injuries, for recovery after a marathon or other big race, for life situations forcing us to only squeeze in easy runs. Hill workouts are the best way to get back in shape and get your body used to running hard again. I explain why every runner should use hills in their training, and give you ideas on how to add them in for maximum effectiveness

Mistakes were made over the past few months, and it came back to bite me this past week. I had to take 3 days off with a minor issue, and share what happened with my mileage and workouts. If you are interested in following my postpartum journey, full honesty here for you to listen to.

In this mother runner update I discuss the change in posture, movement, and awareness of keeping your body in as good condition as possible. I used to look after myself so well, now I will sit in the most awkward position to keep the baby happy, sound familiar?

When we are injured, it can be so difficult to stay excited and happy for other runners who are having success, when all we want is our chance to shine. I discuss this, and give you five ways to handle it as you get healthy again.

Happy to answer any questions you might have (about anything!). Today, Tawni Gomes asks about the voice behind the Running for Real introductions and how I come up with the random facts at the start of the interview. What would you like to know?

If you have taken time off for injury, post race recovery, or just life getting in the way, returning to running can be frustrating as you feel out of shape and slow. Fartleks are the best workout to help you feel confident in knowing you are getting yourself back onto the fitness train, while not letting pressure tell you how fast you should be going. I share exactly how to do it, and give examples of workouts you can try yourself.