West Cork

Weekly rundown #5 2022

We’re into 2023 already! Incredible! I count today’s post to 2022 since most of the week was still 2022. It was a slowish week but I kept my fitness routine – I’ll keep up that unless I’m sick or the weather is too bad for going out (and if the latter, then I’ll do strength workouts at home).


It was St Stephen’s day aka Boxing day, or Wren’s day if you’re in Dingle. I’ve had fussy knees during the past week but it worked ok to run on Thursday, so I decided to give it a try again. My knees were fine, but my calves were very painful and I had to stop a few times because of it. It went better on the way back and I managed to do some decent running after all, 4,5 km in total with mixed running and walking.


This was quite much a rest day but since my knees had been angry, I did some physio exercises with resistance bands for knees and hips. I probably should continue doing these a few times a week.

Normally I have my gym session on Tuesday but it was a bank holiday and my PT had a (well deserved) day off.


It was good to be back in the gym! I had a brilliant heavy lifting session.

  • Lunges with barbell
  • Deadlifts with hex bar, 33 kg (or I didn’t ask but I wouldn’t think he would decrease these weights since the last time!)
  • Flyes, 5 kgs
  • Chest press with dumbbells, 7 kgs
  • Tricep pulldowns 2 dumbbells, 6 kgs
  • TIY (bodyweight only) on mat
  • Lateral raise 4 kgs
  • Stand-up row


I went out for a run. It was chilly but not too bad, 6C/42F. I chose a different route this time, towards a nearby beach. It’s a lovely route with some fantastic views but the road surface turned out to not be as good as on my usual route, it’s very patchy and looks slippery in places when wet, I haven’t thought of this before when walking but of course I did when running. If it looks slippery, I’m very hesitant to run. When it’s dry, this route will be fine, but otherwise I’ll probably stay on the other roads. Also, this time it was very distracting to run with the camera – I probably need to face reality and only bring the phone for taking photos – I could try different camera apps for more control.

I also did some other mistakes – I forgot to warm up properly before going out, and it took me a good while before my body felt comfortable running, so this wasn’t a good run but I’ll do better next time. I wonder if the heavy Christmas for also makes you feel off? I’m interested in trying some other dishes next Christmas and definitely eat less sweets. A few bits of it is enough for me!

However – It’s a beautiful area and I’ll go back running here when the roads are more dry.


Gym day. “Today is the easy session”, he says. Yeah, right! 😀 I did some really heavy stuff today too and had some success, and some setbacks.

  • Squats with barbell, increased to 27,5 kgs. This felt good!
  • Another leg exercise that I believe is to prep my knees for running – it’s to step up (and hopefully stay a while) on top of a wooden box (or whatever you have) with one leg.
  • Dumbbell row, 10 kgs – This is rough on my dysfunctional triceps/elbows but I could do them all.
  • Back extensions on mat
  • Alternating plank, from elbow position to full plank position – big success here! I did this some month ago and was pretty much unable to do more than maybe 3-4 – I wonder if that was straight after a few sets of chest press or why was it so difficult then? Now I could do 12 and the first 10 weren’t particularly hard. Progress!
  • Ab curls on mat
  • Shoulder press with dumbbells, 5 kgs. This is always a struggle.
  • Tricep press with dumbbells, 3 kgs – this was really tough despite the low weight, I could only do 7-9 reps per set, out of 12. Those *****y elbows!

I was reminded to do a few exercises for elbows and triceps at home, that I had forgotten about. I’ll make a better plan for all non-gym day exercises.

In case I haven’t clarified this properly, my PT is both PT as in personal trainer and as in physical therapist (NMT) and I get not only pure muscle building training but also to work on problem areas, to prevent and/or solve problems with things I want to be able to do, such as running and playing the guitar.

Saturday – New Year’s Eve

We had a very pleasant New Year’s Eve with good friends, wine, and (too much) food. It was a rest day – however, just by cleaning the house I managed to get 10 000+ steps! Since my super busy study period I wasn’t up to date with the cleaning and we also needed to rearrange a bit to fit four people into our sitting room. We have a small house with very small rooms so we normally have room only for the two of us and when we have guests we sit in the kitchen. This house is a seemingly never-ending work in progress.

Sunday – New Year’s Day

We had mixed rain and sunshine, 7C degrees, and it was time for our weekly long walk. We parked the car in a nearby village from where you can walk around the bay to the next village. It’s a lovely walk with some stunning views and there’s a nice footpath. Walking from one village to the next and back is about 10 km.

A lovely path for walking or running but what were they thinking here?! 😀
A bit more cheerful weather on the way back!

I’m a bit impatient and disappointed with how slowly I make progress with running. Perhaps this is a good thing, after my injury, and that I shouldn’t expect to run a lot more yet? I mix running with quite much walking, maybe one third running and two thirds walking, because of pain here and there (nothing concerning, mostly tight muscles or similar). The next time I go out, which should be tomorrow, I’ll prepare better, warm up more, avoid distractions, and see if it’s possible to run more, a first goal could be 50/50 – although I have no idea how to measure that.

I think some of my problems with running could simply be in my head. Because I know I’ve had an injury, I know that the last few times I’ve been out, I’ve had this or that pain and then I worry it will come back and perhaps slow down too soon. I’m still much of an overthinker so this could very well be the case, and definitely something to work on.

When you started running, how long did it take before you were comfortable with running? Do you walk during your runs? What advice do you have for a beginner runner?

I’m joining Kim and Deborah for the Weekly rundown link-up.


28 responses to “Weekly rundown #5 2022”

  1. Jessie avatar

    Your running trails look lovely! Especially with some sunshine 🙂

    I broke my tibia/fibula in 2018 and had a long road to recovery. It was months of run/walking as I built back to it, but I got there eventually! Patience 🙂

    1. Susanne avatar

      Oh that sounds encouraging that you too took months of mixed running and walking! Thank you!

  2. Wendy avatar

    That running path along the lake is beautiful! It is weird how there’s a random break in the path. I echo what Jessie said–just be patient. I’ve come back from injury so many times and doing run/walk intervals–I program my Garmin so that I do them on a set basis–is really helpful.

    Your strength training is intense!! I love that your PT is a PT and a PT, lol! Getting the best of everything.

    1. Susanne avatar

      It’s actually not a lake but the sea – they offer whale cruises from this little village! Or at least they used to. I’d love to go sometime. That break in the path is really weird – I wonder if they wanted to plant trees and build around it but got interrupted. Very strange.
      Thanks for your input about my running, maybe I’m on the right track. I think I’m afraid of being TOO careful. And yes about my PT/PT, brilliant!

  3. Michelle avatar

    That’s great that your trainer is also a physical therapist – the best of both!

    Slow and steady is the best way to go coming back from an injury. It can be hard to be patient sometimes, but it will pay off in the end.

    1. Susanne avatar

      Thanks, Michelle, good to hear I seem to be doing it right. I was a total beginner before the injury so I definitely should have low expectations. But I’ll keep going – slow and steady.

  4. Deborah Brooks avatar

    Your run trail looks really nice. I always think a lot of my running is in my head. After injuries, I have had great success w run walk intervals. Maybe your PT has some ideas on where to start Good luck and happy new year

    1. Susanne avatar

      Hi Deborah, thanks for your input! Yes, I’ve discussed it quite a bit with my PT and he says to have patience, and do what I’m doing. But it’s always good to hear from different people and their experiences.

  5. Coco avatar

    That scenery is stunning, but LOL at the break in the path? Does it line up with a change in city/county? Did someone slack off on their job? Did they run out of paving material?

    I used not warm up AT ALL before running — especially bad since I go first thing in the morning when my body hasn’t even had a chance to wake up. Now I try to spend at least 10 min on some sort of warm-up — 20 if Scooby isn’t too impatient to go out.

    I’m sure you will figure out what works for you for running — sounds like a good goal for the new year.

    1. Susanne avatar

      Yes, very strange, lol. There’s definitely no county limit – but could be the limit between villages… I need to check this with my neighbour for curiosity!

  6. Retirement Reflections avatar

    Stunning trail, Susanne!
    I agree that slow and steady is the way to go after an injury (even though all that we want to do is to get back out there.)
    Wishing you a very happy year ahead!

    1. Susanne avatar

      Thanks, Donna! Everyone seems to agree on this so that’s good.

  7. Lisa @ TechChick Adventures avatar

    I had to Google where Dingle was because I’ve never heard of anything other than Boxing Day. It’s very pretty in your area! That’s pretty funny about the walking trail with the space in the middle. I hope 2023 is starting out great for you!

    1. Susanne avatar

      I actually don’t live in Dingle but it’s not so far away from us and we love going there. They have their own antique tradition of Wren’s day (which is St Stephen’s Day for the rest of Ireland) on the 26th of December, when people dress up and there are processions in the street and parties in the pubs (obviously!).

  8. Kimberly Hatting avatar

    I don’t think there’s such a thing as being too cautious when running is relatively new (or returning from injury). The LAST thing you want is getting injured or burn-out from overdoing it. It’s a shame that walking has kind of a negative stigma among some runners. Walk breaks serve a great purpose, and can actually enhance your running by giving your muscles a break while “recharging” your energy.

    1. Susanne avatar

      Thanks so much for your input, Kim, that’s really helpful!

  9. Jenny avatar

    I think what you’re doing is good- letting pain be your guide. Run as much as you feel comfortable with, and walk when you need to. There’s no rush- eventually you’ll build up the running intervals.
    Your trainer sounds amazing! I wish I had someone like that to coach me. One of these days I’ll be willing to spend the money, but for now I’m just getting ideas from what other people are doing.
    I love the photographs!

    1. Susanne avatar

      Thanks Jenny! I’ll keep doing what I’m doing.
      Personal training can be quite costly but mine isn’t. Gym subscriptions are so expensive here that my PT sessions are cheaper (and it’s already a very good price for personal training) so it’s incredible value for the money.

  10. Jenn avatar

    What a beautiful path!

    I’m an interval runner. I started years ago after I had my tonsils removed – the surgery changed the way I swallowed and breathed, and it helped me continue running. Now, after my injury and surgery, it’s the thing that kept me going. I love the Galloway method and highly recommend it.

    1. Susanne avatar

      Oh thanks Jenn! I hadn’t heard of the Galloway method, I’m looking it up now.

  11. Marcia avatar

    What gorgeous scenery on your running routes! So serene. I’ve always relied on my Sports Chiropractor to tell me what increments to walk and run when I’ve rehabbed injuries. Just be patient and listen closely to your body. You will get there!

    1. Susanne avatar

      Thank you Marcia for your encouragement. And yes, these are beautiful areas to run and walk!

  12. Debbie avatar

    As everyone else has said, coming back slowly after an injury is key to a successful recovery. Walk/run intervals which eventually become run/walk intervals, and finally solely running is a great way to train your body to become stronger as you incorporate more and more running into your routine. Good luck, you’ve got this!

    Happy New Year!

    1. Susanne avatar

      Hi Debbie and thank you! Yes, I’ve realised that with my intervals, my cardio fitness should gradually improve just like my legs gradually get more fit for running too and it will get more comfortable to run. Good to hear I’m on the right track.

  13. Kim G avatar

    Happy New Year! Definitely agree with what others have said about easing back into workouts after an injury.

    The photo from your Thursday run was so pretty. What a beautiful place to run!

    1. Susanne avatar

      Yes, it’s fantastic there and with a lot of hills too, so a good place for both walking and running and add some more challenge.

  14. Zenaida Arroyo avatar

    I live those running views! But that is weird how that piece of grass is right in the middle of the sidewalk. Take your time and be patient. Coming back from an injury takes time.

    1. Susanne avatar

      Hi Zenaida, good to see you here! Yes, that piece of grass is so odd. I’ll ask my PT about it tomorrow, he knows that area! Thanks for your input on the running, I’m slowly getting more comfortable with it.

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