Weekly rundown #4 2022

Hi there! Christmas is in full swing and I hope you are doing well. We have mild weather with rain here in the south of Ireland. If you’re in the US or Canada, I hope you’re safe indoors. I’ve been following with dread the weather news from your part of the world.

I had a very active week – here’s a summary.


When I got out of bed on Monday morning, I immediately felt that my knee tendons were unhappy. That was very annoying – had I done something stupid? Did we do too many squats and lunges on Saturday after the whiskey tasting? Couldn’t my knees handle walking 9,5 km after two weeks of no walking or running? Hard to say.

I had planned to do some running… despite forecasted strong winds. Because people, 10 degrees C (50F)! But I didn’t want to risk getting back to where my knee was in early October. Would I stay home instead, rest my legs and just do some strength work?

But then the sun came out, the winds didn’t seem too bad, and we had 11 degrees. How could I not go out for at least a walk? I decided to also try some easy running to see how the knees would handle it. I also decided that this was a good time to see how it works to run with a camera. Some of you asked for more photos of where I walk or run, and it’s ironic that I’m an amateur photographer with a fancy camera and even a photography blog but I’ve barely posted any photos at all here, so let’s change that. I absolutely hate using the phone camera but brought my Lumix camera that is lighter than my usual camera, with a cheap but decent lens. It worked quite well, at least at the level of running I do so far.

Running didn’t work very well though. I felt pain behind the knee and around the tendon that previously was a disaster zone, so I walked the rest of the way. But it was an absolutely gorgeous walk.

My usual road for walking and running. That is the sea you see further down the road.

After I came home I was energised and did some lighter strength work too with push-ups, exercises for knees and hips with resistance band, one-leg glute bridges, leg raises on mat (major work on abs), plank, hip stretches and the rotator cuff mobility exercise.


I had a wonderful, heavy lifting session today. I was absolutely exhausted afterwards! This probably isn’t heavy for many of you, but I only started in March of this year and I’m happy about my progress and results so far. I was also happy to see that my knees were recovered from the Sunday adventure.

  • Squats with barbell, 25 kgs
  • Lunges with barbell, much fewer kgs (still struggle with keeping balance but it went quite well today)
  • Flyes, 5 kgs
  • Chest press with dumbbells, 7 kgs
  • Dumbbell row, 10 kgs
  • Good mornings, with barbell
  • Reverse flyes, sitting down, with dumbbells 3 kgs
  • Lateral raise, dumbbells 4 kgs
  • I have a feeling I did something else too? 🙂

On Tuesday night there was a Christmas party with the Tuesday music session people. Lots of good food, good drinks, songs and tunes!


I was seriously sore after my lifting session, and realised I had done some sort of training for 5 days in a row, and that I really should think more about rest and recovery. Wednesday became a good rest day.


This morning was the darkest I’ve seen at 8 am! I’m glad the days will begin to be longer now… even if it means like 1 second per day. My plan is to run on Thursdays and my knee pain seemed to be gone but I was super tired, and the weather forecast had said rain all day. But instead it was sunny, dry, and 8C (46F).

I went out and did about 5 km mixed running and walking. It went quite well this time, and I did a decent amount of running, same area as in the photo above but I continued a bit further than usual.

The need for the beanie hat was highly exaggerated!


The Friday strength session was a lighter one but still tough on the chest, triceps and shoulders. Especially shoulders and triceps are my weakest areas that need a lot of work. This is some of what I did:

  • Sumo squats with barbell
  • A special exercise for hip mobility, where I step over a bar from different directions
  • Chest press with barbell
  • Dumbbell front raises (4 kgs)
  • Tricep pulldowns with one dumbbell, 12,5 kgs
  • A mobility exercise for wrists/lower arms, with resistance bands (this will help my guitar playing!)
  • Pec deck with resistance bands, done with straight arms – quite powerful!

Saturday – Christmas Eve

Christmas Eve is when Swedish people celebrate Christmas. This was a total rest day with good food, drinks, movies and too much sugar. 😁

Sunday – Christmas Day

Some time ago, I suggested that we’d create a new Christmas tradition, to go for a long walk on Christmas Day. My original thought was to take the car to some nice place further away to do something different than usual, but today’s weather forecast was quite miserable and we decided to go out and walk locally while the weather was still good.

After some odd Christmas Eve weather with thunderstorms (!) with heavy rain, this morning offered some nice sunshine and 10C – it almost felt like spring with birds singing and the water rippling in the creeks. We went down our usual lane, past the local school but then took a road we haven’t done before, and in total we ended up walking about 9 km again. It was a lovely route, passing hills, fields and farms. Some people waved to us and greeted us with a Merry Christmas from their windows and gardens!

I hope to get out for a run tomorrow, or at the very least we might take another long walk. My knee still is a bit up and down, but actually I haven’t noticed any problems after running, so we’ll see. In the meantime, I wish you all a happy, enjoyable, peaceful and safe Christmas!

I’m joining Kim and Deborah in the Weekly rundown link-up. Go and have a look what other bloggers have been doing fitness-wise, and get some inspiration!


26 responses to “Weekly rundown #4 2022”

  1. Jenny avatar

    I know this is a post about workouts but… chocolate and whiskey fudge??????? That looks and sounds amazing!
    Anyway…. i’m glad your knee pain has subsided. My guess is it was the squats and lunges, and not running (but I never want to believe any issue is from running, so take that with a grain of salt.). i’m loving the photos. Believe it or not, your weather is the same as ours in South Florida right now!!! But this is extremely cold for us, and probably feels balmy to you.
    Merry Christmas!

    1. Susanne avatar

      Oh yes, the fudge is definitely lovely! I used the recipe here: and just added some cocoa powder. I used the West Cork bourbon cask whiskey but anything goes.
      I agree with you that it was probably the squats and lunges that caused the pain, I did some lunges again yesterday and the pain came back! The thing is that my husband and I do workouts like that to challenge each other, but I decided now to do planks and pushups instead for those workouts with my husband. Then I’ll see how it goes.
      I’m glad your weather is decent. 10C is nice and warm here but not at all uncommon here on good winter days!

  2. Debbie avatar

    Thanks for sharing more pictures of where you live – what lovely roads for walking and running. I hope your knee pain is short-lived and doesn’t cause you any future problems.

    Merry Christmas!

    1. Susanne avatar

      Thank you, the knee continued to complain a bit during the week but it’s much improved now.

  3. Retirement Reflections avatar

    Merry Christmas, Susanne – Wishing you a happy holiday and a wonderful 2023 – with lots of great adventures ahead!

    1. Susanne avatar

      Thanks Donna, hope you’ve had an enjoyable Christmas!

  4. Kimberly Hatting avatar

    Thanks for the pics!!! It looks like a beautiful setting for outdoor action 😉 You mentioned all the sugar, and I can TOTALLY relate! I have a terrible sweet tooth, and I have really been indulging in recent weeks. A lot of vendors, for my place of work, send in treats this time of year, and a lot of co-workers bring in goodies as well. I simply have ZERO will power.

    1. Susanne avatar

      Oh yes about the sugar. We made way too much fudge and toffee, and then we had bought a box of those chocolates too! I’m not usually much about sweet stuff anymore, but for Christmas… it does taste good! After New Year I’ll be very restrictive with such things!

  5. Wendy avatar

    I’m so sorry that your knees are giving you trouble! But your walks look beautiful and seem like a good replacement while you sort it out. Your strength training is impressive!

    Thank you for sharing photos from your walks–it’s so beautiful!! And your Christmas Eve feast looks amazing!

    1. Susanne avatar

      Thanks Wendy! I get very good strength programs from my personal trainer and it’s really excellent, I’d never have achieved such good results if I had done it all on my own. He also helps me with specific exercises that will strengthen areas I need in shape for running, so I have high hopes for the future.

  6. Marcia avatar

    Oh I hope your knee hangs in there! What a lovely walk with gorgeous scenery. Ok now about that fudge! Yum!

    1. Susanne avatar

      Yes, we live in a wonderful location! And there are lots of good options for walking, good variety.

  7. Deborah Brooks avatar

    Sorry to hear your knees are bothering you. Hope this week you are feeling better. Thanks for sharing more photos I love to see where everyone lives and runs. Ireland is on my bucket list!

    1. Susanne avatar

      Yes, very annoying about the knees. They seem to be happier now, I’ve been out for a somewhat successful run, at least today it wasn’t the knees that complained!
      Ireland is a good place and there are lots of races to join.. check out the half marathon in Dingle, or Clonakilty winter marathon (but nasty weather ruined some of it this year).

  8. Darlene S Cardillo avatar

    I love that Christmas tradition. And keep sharing your pics… they are lovely.

    I hope your knee continues to cooperate… No reason to rush it.

    1. Susanne avatar

      Oh thanks, Darlene! I’ve found a good strap now that’ll hold the camera while running, so I’ll keep taking some photos when I’m out.
      You’re right that I shouldn’tvrudh the knee recovery – I think I know what caused this recent problem and will take it easy and plan my weeks with a better balance between running and strength training.

  9. Lisa @ TechChick Adventures avatar

    Looks like a great holiday week there! My Christmas is all about the cookies, fudge and other treats. Back on track come January!

    1. Susanne avatar

      Yes, it was a good week! But it’ll be good to go back to a normal routine. And we didn’t even celebrate with other people!

  10. Kim G avatar

    The cold front that came through most of the U.S. over the weekend was pretty bad, but luckily the temps are now back to “normal” Winter weather which is way more manageable!

    Looks like you had an awesome week. Love all the yummy food in your photos!

    1. Susanne avatar

      Good to hear your normal weather is back! I often think of how blessed we are in Ireland with very few extreme weather events. What we get is Atlantic storms.

  11. Suzanne avatar

    Your Christmas Eve celebration looks wonderful and delicious! But I am so charmed by all the beautiful landscape photos. What gorgeous surroundings! And now (a little) more light every day in which to enjoy them!

    1. Susanne avatar

      Oh yes, the landscape around here is fantastic, and I’m so blessed to be able to live here.

  12. Chocolaterunsjudy avatar

    LOL, I LOVE my iphone for photographs, even though it has its limitations. While photography is not his job, my husband is a very good photographer with some serious cameras — which he rarely uses anymore. He mostly uses the Lumix & his phone, LOL!

    I hope the knee has settled down. It does look like a lovely place to run, although I think I’d be a bit concerned about the lack of shoulders.

    1. Susanne avatar

      There’s nothing bad with Lumix, though! I love my Lumix (it’s the camera I have with me when I run), it’s simple but it does its job. Normally I shoot with a more advanced Olympus camera but this one is good if you don’t need any fancier settings. And there’s nothing wrong with an iPhone either, if you enjoy shooting with it. The best camera is the one you like to use!

      The lack of shoulders IS a problem, but not so much on these tiny roads. On the main road outside our house I wouldn’t choose to run at all, and even avoid walking there unless I really have to. On these small lanes there’s very little traffic, except during harvesting seasons – the farming traffic can be VERY intense. I’ll have to figure out where or when to run during those times.

  13. Jenn avatar

    I’m here for the cows and the whiskey fudge! Yum!

    I’m sorry about your knee! I hope it’s feeling better soon!

    1. Susanne avatar

      Thank you, the knee is much improved! And I have some fudge leftovers for you 😀

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