First week of January

Hi everyone! I hope you are doing well. How was your first week of 2023? To me it was a mixed bag with some lovely days, mixed with strong wind and heavy rain. I’ve kept my fitness routine going, with weightlifting sessions and walking/running in the local area. I’m joining Kim and Deborah in the Weekly rundown link-up to share my week of fitness.

  • Monday – Running/walking, about 5,5 km in total
  • Tuesday – Gym day
  • Wednesday – Running/walking, 5,72 km in total
  • Thursday – Gym day
  • Friday – Rest day
  • Saturday – Push-ups 3×12 and running/walking, 7,47 km in total
  • Sunday – Rest, and running gear shopping


Well, this run certainly was an interesting one! To begin with, it was the best run I’ve done since coming back to running after the knee injury. I actually think I ran at least 50% of the distance, which is a huge step forward!

I did the normal route which is about 4,5 km in total. When I was almost back home, I found a phone on the road. I thought it would be safer in our house than on the road, so I took it home and tried to figure out how to find the owner. I looked up some local Facebook groups to see if I could post something there, and then the phone rang. I wasn’t able to reply, but took a picture of the screen with my own phone, and rang back to the number on the screen. I was very relieved to hear it was the owner’s husband – I would have felt bad about having the phone at home without finding the owner.

He didn’t catch my description of where we live so I said I could come back down the hill to the local school which is a good meeting point. Since I didn’t want him to wait for ages there, I ran quite a bit on the way back down and felt good. I was a bit intrigued to see if I could do another loop – and was actually a bit disappointed when he came to meet me halfway!


Gym day, somehow I wasn’t happy with my performance on a lot of things but my PT said I was doing great so I tried to believe him.

  • Romanian deadlifts, 30 kgs
  • Bulgarian split squats with 10 kg dumbbells – this went really bad but I could do 7-8 without losing balance so perhaps not too bad after all.
  • Push-ups from bench
  • Flyes, 5 kg dumbbells
  • Barbell bent-over row
  • Tricep pulldown with cable machine
  • Shoulder front raise, 4 kg dumbbells
  • Reverse flyes, 4 kg dumbbells


I went for a nice walk & run and tried the road towards the beach again. They have been doing some major roadwork down there, but it seemed like the work was completed at least on “our” side, so I went all the way down and then back, 5,72 km in total. I forgot to warm up and my legs were a bit tired so I didn’t do great with running on the way there. But it was 12 degrees C (53 F)! It was lovely despite a quite strong wind. On the way back I was able to run a lot more – this happens quite frequently even if I do warm up before going out. I wonder if that’s a sign I need to warm up more?

This part of today’s loop was very pleasant to run!


This week has also been a bit re-arranged, because we were going to (finally) receive our 2nd Covid booster, and I didn’t want to risk to miss my training on the Friday because of potential side effects so I rescheduled for Thursday. It was the week’s “easy” session – which I now know only means mixed lifting with mat exercises, not easy! All exercises were done 3×12.

  • Deadlifts, 30 kgs
  • Chestpress with 7 kg dumbbells
  • Russian twists (attempt – still not much success but at least some practice), 6 kg dumbbells
  • Back extensions on mat
  • Reverse flyes (sort of) with resistance band
  • Stand-up row with wider grip
  • Lateral raise, 4 kg dumbbells
  • Shoulder shrugs with 12,5 kg dumbbells

This was a massive session for shoulders and shoulder blades… which is good because I need it.


This was a total rest day. I felt like I had been run over by a truck, probably a mix of vaccine side effects and being extremely sore from the Thursday strength session.


My husband found a set of push-up handles at Aldi, and I did three sets of pushups to give them a try. Quite nice actually, compared to “ordinary” push-ups, it seemed easier to focus on the correct muscle group somehow and when I’m stronger I’ll be able to get down deeper than I would with my hands on the floor.

The weather was quite nasty with very strong winds and heavy rain showers. I got some things done in the house but in the late afternoon, I really felt like moving my body more than that.

I got my husband on board and we went out for a walk/run – this was the first time we ran together since before my injury and I loved it! We took a nice route we’ve done before but this time we turned back a bit earlier.

The weather was absolutely savage at times! But only storms or frost/ice can stop me, and it was a lovely run, one of my best so far. I realise I said that about the Monday run too so it must have been a good week!


No training today, but instead we went to a local-ish sports shop to look for water bottle belts for runners. We found some different variations that we’re going to try, and I also found a waist bag that seems to work for my camera! Yay! I’ll take it out tomorrow to see how it goes. I ordered a proper camera waist bag a while ago but there seems to be a supply chain problem with most camera gear in this country at the moment so I have no idea when I’ll see it. The one I bought today should work well enough until then.

I did fewer home workouts than I’ve done some other weeks but I’m overall happy with the week, and especially that I’ve been able to run more during my run/walk outings.


38 responses to “First week of January”

  1. Lindsay avatar

    I so related about how “easy” doesn’t always mean easy, haha! And, how wonderful you were able to return the phone! I don’t know what I’d do to find a list phone’s owner outside of posting on social media; I have no idea how to “break in” to a locked phone…

    1. Susanne avatar

      I have no idea either! On an iphone there can be ICE numbers available but this was an Android phone. I called my husband but he didn’t know either. I’m so glad it was solved so easily.
      And yes, now when my PR talks about ”easy”, I’ll take a deep breath, lol.

  2. Kimberly Hatting avatar

    I’m so glad to hear your running is already showing significant signs of progress! That’s a great story about the lost phone 😉 Congrats on a nice week of fitness…looks like you got everything covered!

    1. Susanne avatar

      Thanks, Kim! Yes, it’s going quite well so far! Now I’ll just need to be smart and not overdo it… we almost went out today again but the weather was really horrible so we decided against it and that probably was good.

  3. Deborah Brooks avatar

    So nice to read that you are feeling better about your running and seeing progress. That was so nice of you to get the phone returned to it’s owner. Our whole life is on those things!

    1. Susanne avatar

      Oh yes, I’d be really annoyed if I lost my phone, even if I probably use it a lot less than most people. And yes, I’m so happy about making progress with my running!

  4. Darlene S Cardillo avatar

    Hooray! Listen to your PT and congrats for a hubby run.

    Lucky you to find the phone’s owner.

    Things are looking up. Looking forward to following your progress.

    1. Susanne avatar

      Thanks Darlene for the encouragement, yes, I’m a bit impatient at times and my PT notices my progress a lot more than I do.

  5. Wendy avatar

    I love all the strength exercises you do! Bulgarian split squats are so hard and I struggle with them every time I do them. Which I guess means I need to do them more often. We’ve had crazy weather here too–heavy rain and wind. The trails were so muddy last week.

    Glad to see that your runs are going well. It’s so beautiful where you are!

    1. Susanne avatar

      Oh, they’re so hard! I need to practise them more too.
      I don’t even try running on trails here in the winter! We went walking in a small forest in November and even then, some parts were really bad with the mud. But it only means I have more to explore in the spring. 😀

  6. Jenny avatar

    Sounds like you had a good week! The running seems like it’s going well. I’m sure the reason you felt so awful on Friday was from the Covid booster. Oh, and we had some similar strength sessions, thanks to my “trainer” (aka my son.) He definitely pushed me to work harder than I normally do.

    1. Susanne avatar

      Yes, it very likely was the Covid booster, I only had very localised DOMS around my upper back and shoulders so shouldn’t have been so bad because of that.
      Heavy strength sessions feel so good and I get an odd feeling of accomplishment afterwards! Even if you and your son have some different fitness goals I hope you got some new ideas about what to do in the gym.

  7. Retirement Reflections avatar

    Congratulations on a great fitness week. That is a wonderful start to 2023.
    That is awesome that you were able to return the phone to its owner. Losing our phones really is a horrible feeling.

    1. Susanne avatar

      Oh yes about the phone. I was so happy I could return it to the owner. And get an extra almost-km of running too 😄

  8. Marcia avatar

    You had a great week of fitness! Sounds like you’re making some good progress. How nice to find that guy’s phone and it back to him. I’ll bet he’s super grateful!

    1. Susanne avatar

      Thanks Marcia, yes it was good although I would have wanted to do some more home workouts. But this coming week is a very ordinary week so I can get back on track.

  9. Michelle avatar

    Nice week! So glad that you’re feeling better about your running and making some good progress. Great start to the new year!

    1. Susanne avatar

      Hi Michelle! Yes, finally some progress!

  10. Debbie avatar

    It’s great that your runs felt better and how fun to run again with your husband! It’s great that you were able to get the phone you found back to its owner. 🙂

    1. Susanne avatar

      Yes, running with my husband is so pleasant, I was really looking forward to being able to do that.

  11. Coco avatar

    Looks like you had a great week! Glad your running felt good. The scenery is so lovely!

    That was kind of you to retrieve the phone and find the owner. I know I’d be so upset if I lost my phone!

    1. Susanne avatar

      Oh, I would be really upset too if I lost my phone and I couldn’t just leave it there because if it was mine, I’d really want it back. I was happy that it was solved so easily. And I got an extra almost-km too!

  12. San avatar

    I’ve found two (!) phones on my runs before and I have some very odd stories to tell about it… maybe I should blog about it sometime. In your case, I am glad you were able to get the phone back to its owner 🙂

    So happy to hear you’re making some progress at your return to running. It can be a slow process, but you gotta keep at it. Kudos!

    1. Susanne avatar

      It would be interesting reading those stories!
      Yes, now I’ll just keep going with running and lifting.. I expect to plateau a bit now with the running which is probably good, and I should be clever and not do too much too soon again but I’m happy to make progress.

  13. Kim G avatar

    What a solid week with a great mix of workouts!

    So glad that you were able to return the phone to the owner. We don’t realize how much we rely on our phones and I bet the owner was so happy!

    1. Susanne avatar

      Thank you Kim, it was a good week.
      I’d hate to lose my phone! Not that I use it a lot (I much prefer the iPad or laptop is I have the option) but I have some important stuff on it.

  14. Jenn avatar

    Pushup handles at Aldi’s makes me laugh. They have the most random stuff. Ours are pretty far away so I have actually never been inside one.

    Believe your PT. It’s easy to get down on ourselves in the midst of a comeback, but they see things we don’t. You’re doing so great.

    So glad you were able to get the phone back to its owner.

    1. Susanne avatar

      Random is the word!! I love how you can find all kinds of things there! They just recently opened an Aldi shop in our town and it’s very pleasant there, much nicer than Lidl (where they also have a lot of random stuff, by the way).

      You’re right with how other people see our progress differently and I’ll stop thinking about my performance and just keep going.

  15. Leslie Susan Clingan avatar

    I had given up running all together but you have inspired me to try again. I am encouraged to read that your first run after your knee injury was such a good one and you were able to move and even run more later in the day. I have many neck issues. Bought a treadmill and some special shoes for running with neck problems. Hopefully, I can get back at it, if only for a mile each time out.
    Interested in your camera bag and water holder, too. Hope the ones you picked up are very satisfactory.

    1. Susanne avatar

      Hi Leslie, I’m so happy if I’ve inspired you! I can imagine it’s challenging to run with a neck problem, I didn’t even know there were special shoes for neck problems! Would another running technique help, landing more on the front foot (not sure if that is possible with a treadmill) rather than the heel?
      The waist bag I bought on Sunday did its job perfectly to carry the camera, I’m very happy!
      It’s been slow to come back to running after the knee injury and I had some pain in the beginning but much less than I thought I would. Now I’m somewhat back to where I was before the injury.

  16. Joanne avatar

    That does sound like a great week! I’ve been trying to alternate workouts– sadly I’m pretty much stuck inside since it’s not only wet but very cold lately too. But I have been using Youtube videos and try to mix it up each day; pilates one day, yoga another, stability ball exercises, and weight lifting another, etc. I add in some afternoons on the treadmill or stationary bike but keep eyeing our weather for any days/times I can get out hiking.

    1. Susanne avatar

      That sounds like a good approach. I also alternate between weightlifting, running, and some lighter strength exercises (mostly therapy & mobility but mot only) at home. It’s good to hear you’re well eqipped!

  17. Jessie avatar

    Great story about the phone, your good deed for the week 🙂 I’m sure they were happy to have it back, where are we without our phones these days, right?

    Your running routes look lovely!

    1. Susanne avatar

      Yes, that certainly felt good! I would have felt awkward about not finding the owner and still have the phone.

  18. Zenaida Arroyo avatar

    That is a great story about the phone. I know the owner was happy. I’ve lost my phone twice before. One time I was able to track it and made arrangements to meet the person who found it, but it never happened. I was annoyed that that person wasn’t that interested to return the phone to me. I ended up getting a new phone anyway. I think it was time.

    I love your running views! They look so peaceful and pretty.

    1. Susanne avatar

      That’s very rude about that person to not meet you and return the phone!
      I love these areas, the scenery is fantastic, and peaceful as you say.

  19. Chocolaterunsjudy avatar

    Sounds like you are progressing really well! Even though I’ve run in all sorts of weather, right now it really isn’t very enticing. I may start off on my treadmill . . .

    1. Susanne avatar

      It’s hard in the winter. I don’t have a treadmill so make myself go out as long as there isn’t frost or storms. Today it really was on the limit, with very strong winds and it was almost scary on the way back.

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