Back to running

Hello, friends! I hope you are well. It’s the weekend again, and time to wrap up the fitness activities of the week and join the Weekly rundown link-up with Kim and Deborah.

My smile goes from ear to ear today, because this week was the week when I got back to RUNNING. What a wonderful thing! Now I need to be clever and go ahead carefully so that I can keep running.

It’s been an unusual week of sorts, with a bluegrass gig, various social events, my birthday, and a work project that makes me pull my hair. But what isn’t easy makes you learn something!

Here’s a summary of what I’ve been doing in terms of fitness & training:

  • Monday – rest day and going to bluegrass gig
  • Tuesday – Gym day
  • Wednesday – Rowing 12 mins, walking 6.98 km
  • Thursday – Rowing 15 mins, walking & running, 6 km km in total
  • Friday – Gym day
  • Saturday – Walking & running, 7,06 km in total
  • Sunday – plan is core & ab strength


I felt absolutely exhausted on the Monday. The week before was quite intense, both in terms of training and other things. I took this day ”off” as a rest day. I spent the day with Adobe Illustrator, and in the evening we went to this odd little village in north Cork to see Special Consensus. That was absolutely fantastic! Lots of musical inspiration, and a lovely evening. There were some people playing tunes in the bar afterwards and we joined in for a bit, we had brought instruments just in case. We came home at 1.30 am so not as bad as expected!


Tuesday is gym day as usual. During the first few exercises I felt low an energy, possibly because of the late night before. But for my second set of chest presses, I collected some extra focus and oomph, and from then on I felt back on track and was happy with the session.

  • Squats, barbell 30 kgs
  • Bulgarian split squats, 6 kg dumbbells
  • Inclined flyes, 7 kg dumbbells
  • Chest press, 9 kg dumbbells
  • Tricep pullovers, 1 dumbbell, 12,5 kgs
  • Dumbbell row, 12,5 kgs
  • Forward shoulder raise, 5 kg dumbbells


Wednesdays are always busy days with the Italian class in the middle of the day, but I did a bit of rowing and in the late afternoon I went for a good walk, 6,98 km in total.


This was a lovely day, my friends! It was the day I ran again.
Really, I only planned to do some hill walking, down to the beach and back. But on the way there, you pass this wonderful area where I love to run.

The sun was shining and we had some 10C/50F or so, much warmer than what my thermometer said. It was a beautiful day, my legs and feet felt great, so I decided to try some running to see how it would work.

I did a small distance and felt great, when I stopped it was only because I was worried my foot wasn’t ready. But honestly, I could have continued a good bit longer. I had no pain or anything else. I walked down to the beach, back up the hill, and on the way back on the more flat areas, I ran a few more short distances.

The feeling of running again was wonderful, but now I need to be smart and follow a plan of sorts. I’ve been looking at different walk/run programs for beginners and found that Jeff Galloway has an iPhone app where you can choose how long to run, how long to walk, and then generate a workout where (I think) there’s audio guidance when to stop and start running. I’m not a fan of having the phone with me when I run but I might give it a try! Otherwise I’ll just run 30 seconds, walk a few minutes, and repeat this within a certain distance like 4 km for two or so weeks, then gradually increase that distance or how much I run.


Another good session in the gym.

  • Lunges, barbell 20 kgs
  • Deadlifts with hexbar, 33 kgs
  • Flyes, 7 kg dumbbells
  • Tricep pullovers, 6 kg dumbbells
  • Chest press, barbell 22,5 kgs
  • Upright row, wide grip, barbell no weights
  • Elbow/tricep exercise with resistance band
  • Lateral raise, 5 kg dumbbells


I planned to go for a decent walk, and prepared to maybe run some of it. I went down the road for my other hill walking route, walked up the hill, and then tried some running. My legs felt really heavy (probably the deadlifts!) but after walking a bit further, I ran a few more distances on the way back and felt really good. I was reminded that before the foot injury, I always needed a good bit of warming up before running felt comfortable, and that people talk about “don’t count the first mile” or something like that.

This is a wonderful area to run, although certain times of the year, like now, parts of the road may be covered with cow manure! And other times of the year, don’t even mention the farming traffic!


Today is my birthday, and what better way is there to celebrate than with a few sets of alternating planks, and other core & ab exercises?

I had a good session with different plank variations, leg raises, jack knives, Russian twist attempts, glute bridges and reverse leg lifts. This is a great way to start the Sunday.

But of course we’re planning some other celebrations too, we’re going to a local restaurant with some friends, and later we’re going to play music in the pub. Should be a good day!

I hope you had a good week of running, strength training or other fitness activities! What was your highlight of the week? Mine definitely was the Thursday walk & run!


32 responses to “Back to running”

  1. Wendy avatar

    Happy Birthday, Susanne! Going to a pub to play music sounds like a great way to celebrate. I’m so glad your foot is feeling better and that you are able to run a bit. It’s so beautiful there!! Have a great birthday!

    1. Susanne avatar

      Thank you, Wendy! Yes, it should be good tonight, our neighbour will be there with her sister and they’re both good singers so that’ll be a lot of fun I’m sure.

  2. Deborah Brooks avatar

    Happy birthday to you! Yay for returning to running again. That has to feel amazing. I’ve used the run/walk intervals many times when returning to running. Hope they work well for you as well. Have a great week ahead

    1. Susanne avatar

      It was a wonderful feeling to run again! I was so happy about it. I’ll make a plan now for intervals and when to run.

  3. Lindsay avatar

    Happy birthday and congrats on getting back to some running! I’m also using the Galloway app; I’ve really liked it so far.

    1. Susanne avatar

      Hi Lindsay, thank you! I’m looking forward to testing the app!

  4. Coco avatar

    Happy Birthday! It sound like you have some fun plans — not that planking isn’t fun. 😉

    Yay on the running! Run/walk intervals are a great way to make a come back. It’s hard to hold back but the restraint usually pays off.

    1. Susanne avatar

      The planking was great! Had a lovely dinner with friends this afternoon and the pub evening will certainly be fun!
      I struggle a bit with knowing what intervals will be slow enough to start with, hopefully as I described will work.

  5. Kimberly Hatting avatar

    Yay!!!! So glad to hear your return to running went well 🙂 You are really being wise to proceed with caution… no sense in forging ahead (as if nothing had happened). Wishing you a very happy birthday!!

    1. Susanne avatar

      Thanks, Kim! It was so lovely to run again! Hopefully this running plan will work. At least now I have more strength training done and a lot of physiotherapy too (which I’ll continue doing). I never thought running would be so hard!

  6. Darlene S. Cardillo avatar

    Happy birthday. Hope it a fun day for you.

    Your gift was running. And what a great one.

    Hope you are patient and continue to run painfree.

    1. Susanne avatar

      Thanks, Darlene! I’ve had a great day so far.

  7. Teresa avatar

    Happy Birthday! And what a lovely birthday gift being able to run again. I think I may join you on downloading the Galloway app. I traditionally have hated run/walking, but I think my return to running is going to require me to embrace it. I want to come run where you’re at. It looks so beautiful! Also, I can’t wait to be able to do planks and real push-ups again. It’s amazing how many things you use your ankle for that you don’t think of.

    1. Susanne avatar

      You’re right, there are so many strength exercises that require you to use your ankles (and toes, as I discovered with the sore foot). I love my planks! I struggle a bit with pushups but should be able to improve on them, with all the chest presses etc I do in the gym.

  8. Jenny avatar

    HAPPY BIRTHDAY! Yes, I always love planks and glute bridges on my birthday (ha ha.). I love that you ran again this week, and I love how it was a spontaneous decision because everything felt so good. Yes, how could you NOT run on a day like that? I also like “what isn’t easy makes you learn something.” Very, very true.

    1. Susanne avatar

      Thank you! Yes, I don’t regret at all that I started running again so spontaneously! It was beautiful.
      The birthday planks were great! I feel them today. 😀

  9. Debbie avatar

    Happy birthday! I hope you’re having a fabulous day!

    How exciting that you tested running and it felt good. Sounds smart to start back up with a run/walk plan. Wishing you pain-free miles.

    1. Susanne avatar

      Thanks, Debbie! I had a wonderful birthday from start to end! I hope to run again on Wednesday and try the app then.

  10. Marcia avatar

    Happy Birthday Susanne! How wonderful you were able to run without pain. That is a great birthday gift! Sounds like you have a very fun day planned. Enjoy!

    1. Susanne avatar

      That certainly was a fun, but very busy, day!

  11. Michelle avatar

    Happy Birthday Susanne! I’m so happy to hear that you were able to run and without pain! I think using run/walk intervals makes great sense as you return to running. I’m currently using them but have not tried the app – I’ve programmed my Garmin. I hope they work well for you!

    1. Susanne avatar

      Thanks, Michelle! I’m so unsure about what intervals will work but I’ll start very slow.

  12. Cari avatar

    Happy birthday! Is there any better gift than a return to running?

    1. Susanne avatar

      Definitely not! It was wonderful! 😀

  13. Chocolaterunsjudy avatar

    Happy belated birthday! Sounds like you had a great day. And great return to running, as well!

    You can’t go wrong with Galloway training, IMHO.

    1. Susanne avatar

      Hi Judy, yes I had a great day! I hope it goes well with the app, otherwise I’ll just use the concept anyway.

  14. Kim G avatar

    Woohoo! Hooray for the gift of returning to running AND I hope you had a very happy birthday!

    1. Susanne avatar

      Thank you, Kim! It truly was a fabulous birthday! And yay to running!

  15. Jenn avatar

    Happy birthday! I have zero interest in planking on my birthday, but great job!

    I love all the scenery you share. I wish I could see it all in person.

    1. Susanne avatar

      Thanks, Jenn! Haha, yes, I really like my Sunday workouts, birthday or not!
      Perhaps you’ll visit Ireland sometime – we have plenty of good races here.

  16. Jessie avatar

    Happy birthday and happy return to running! Great news.

    1. Susanne avatar

      Thank you, Jessie!

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