Nothing changes if nothing changes...

[Sadie-runs]

You know that expression? Well, I like it, but never thought to apply it to my running really!

I have been running for around 18 months now, and completed Ju-Ju’s 10k training plan last summer. Since then I have been really enjoying just getting out there and running for the sheer joy and pleasure of it. My 10k time got a little better, but nothing dramatic, but most importantly the more 10k runs I did the more manageable they felt. Still tough, but I wasn’t as doubtful that I could do it anymore.

Fast forward Jan 2019. Had a short spell of not running due to illness, and when I got back I decided to change a few things, to see if I could kick start some improvement. Things I changed:

- dramatically cut down my weekly alcohol intake

- increased protein in my diet (I don’t think I was eating enough)

- more Pilates/ more strength training

- vitamin D tablets to beat the winter blues

- made one run a week an intervals session

- keep up with the one long run a week

And I am seeing dramatic results. (So much “drama” in this post, eh?) I now seem to be able to run a sub-30 min 5k, should the mood take me. (I don’t always try for this, as I like my 5k to be a nice, restful run), my legs feel stronger, I generally have so much more energy, and today I got a 10k PB. As an additional reward, my VO2 max shot up into the “superior” category on Garmin! I am not listing this to be braggy - we are all on our own journeys here and what is amazing for me will be nothing for some folk - but just wanted to highlight how changing a few things up can make all the difference. I am amazed, and wish I had done something sooner. Not sure which of these changes made the difference, maybe it’s all of them combined. But the point is, nothing changes if nothing changes, right?

I am enjoying getting a little faster, but more important than that, I am enjoying running so much.

Happy running lovely forum folk. 😘

[jayval70 Graduate10]

What a great post. I’m so glad these changes are paying off for you. Funny isn’t it how running makes you look at your life as a whole in a way you didn’t before. Now I have realised how much better I feel since starting C25k, I’ve started to think that if I made other changes, like hydration, diet changes and strength, I could feel even better. Happy running to you too 🏃‍♀️

[Sadie-runs Graduate10 in reply to jayval70]

Oh thank you, jayval! 😊Running has definitely led me to think more holistically about my well being. I just started out running, leaving everything else in my life the same. Then I started doing Pilates to support my running, and then...it just continues! I will now do everything I can to support my running, as I love it with all my heart! ❤️

[jayval70 Graduate10 in reply to Sadie-runs]

What an inspiration you are. I’ve been thinking about these things but not doing them. Just plodding on with my running. I think your post might be just what I needed to get me going. Thanks Sadie-runs 🏃‍♀️

[Sadie-runs Graduate10 in reply to jayval70]

Oh not at all! It took ages for the penny to drop with me! But I do hope it has inspired you. 😘

[BaddieThePirate Graduate10]

Wow Sadie, that is ace! I’m not even dreaming of a sub 30min 5km yet! (Currently dreaming of sub 33 mins). How fantastic, but most importantly still fun 👏👏🏃‍♀️👍

[Sadie-runs Graduate10 in reply to BaddieThePirate]

Thanks Baddie. 😁 I really never thought I had it in me, but some little tweaks seemed to have helped. Patience is also key - it has taken me 18 months to get here. Running is definitely a slow burner for me! 😂

[Jay66UK Graduate10]

Brilliant, Sadie.

[Sadie-runs Graduate10 in reply to Jay66UK]

Cheers Jason. 😁

[Bridget007]

Fantastic! Well done on your sub 30 min 5k and very well done on your changes I bet you feel as fit as a fiddle 😃😃

[Sadie-runs Graduate10 in reply to Bridget007]

Aw, thank you Bridget! I actually feel fitter than when I was in my 20s. Running is amazing, eh? xx

[Wizziewood Graduate10]

Great post! ... very inspirational.

Well done for committing to your changes ... sub 30min 5k, wow!

Keep up the good work ... happy running!

[Sadie-runs Graduate10 in reply to Wizziewood]

Thanks dear Wizzie. 😊 I still cannot quite believe I am capable of a sub-30 5k! I won’t do it that fast every time, as I do prefer a leisurely trot. Good for the soul. xxx

[SaskAlliecat Graduate10]

You've made some great changes there and are reaping the rewards. That is wonderful. I'm looking forward to some nice quick interval runs when Spring finally shows up. They can be so challenging but so exhilarating all in the same breath.

[Sadie-runs Graduate10 in reply to SaskAlliecat]

Thanks Sask. I used to really hate intervals, but now I can truly see the benefits I am determined to keep them up. I’ll keep my fingers crossed for Spring to come to your part of the world soon. 😘

[Bluebirdrunner Graduate10]

I love seeing all your amazing acheivements Sadie, your patience and interval training together with those little tweaks have paid back in spades! You always inspire me...

I'm sitting out presently with stuffed up sinuses😷 but your post has made me look forward to getting back out there...😊xxx

[Sadie-runs Graduate10 in reply to Bluebirdrunner]

Thank you, Jan. your support has always meant so much to me, so in part I have got where I am because of you and your kindness. 😘 Hope you are feeling less stuffed up soon - poor thing! xxx

[Shakywakey Graduate10]

What a great post to read and it will inspire others to push on and reach their goals 😁. You are not bragging- I think it’s great to share with others what can be achieved. Fantastic time for your 5k 👏👏

[Sadie-runs Graduate10 in reply to Shakywakey]

Thanks Shaky! I posted with the hope of giving hope to others who, like me, might be feeling that they have somewhat plateaued. Amazing what a few little tweaks can do! 😁 x

[Elfe5 60minGraduate]

Fab, fab, fab! 😄 Good for you Sadie! 😀

[Sadie-runs Graduate10 in reply to Elfe5]

Elfe! Hello! And thank you. 😊 x

[JonathanP Graduate10]

Sounds good Sadie! And congratulations on your 10k PB 😀🎉

[Sadie-runs Graduate10 in reply to JonathanP]

Thank you, Jonathan! It’s really nice to still be improving after 18 months of running! x

[Wimborne]

That’s fantastic Sadie. So chuffed for you 😊🏃🏼‍♀️👏. I am hoping to follow in your footsteps 🦶🦶🦶🦶. What do you use for interval training ?

[Sadie-runs Graduate10 in reply to Wimborne]

Thank you Wimborne. 😘 I use the NHS C25K + Speed podcast. Nice and simple, like me. 😂 It’s hard the first few times, but gets more manageable the more you do it. 👍

[Wimborne in reply to Sadie-runs]

Thanks for the tip. When the nights get lighter I can get back up the park and give it a go.

[Beachcomber66 Graduate10]

I like Einstein’s definition of madness...doing the same thing over and over again and expecting a different result! Same thing really. Well done you;reward for effort and some good decisions. I have a juicy steak to cook tonight, so phase 1 of my plan is lined up anyway! 😋

[Sadie-runs Graduate10 in reply to Beachcomber66]

Yes! It’s the same thing! Running has definitely instigated some further healthy choices. Running is the gift that keeps on giving. 😁

Nuts! I have been snacking on nuts for protein (as I don’t eat meat.) But I will happily kill nuts. I swear by nuts.

Thank you, BC. 😊

[cheekychipmunks Graduate10]

Absolute wow Sadie, what a transformation for you! I bet it feels amazing and hopefully you’re feeling better all round, not just running. 👏👏👏🏃‍♀️🏃‍♀️🏃‍♀️

Well my 5k goal is sub 36 minutes for the moment! Your time is something else. Huge well done. 🏃‍♀️💪👊

[Sadie-runs Graduate10 in reply to cheekychipmunks]

Thanks lovely Cheeky. 😘 I am pleased with my times, but what pleases me most is how much healthier I feel now - and strong. 💪Running is transformative. 😁 x

[cheekychipmunks Graduate10 in reply to Sadie-runs]

❤️

[Hidden]

I like your changes Sadie. I'm doing some of them myself but not the intervals (I need to!) and not the attention to protein. So glad to hear you are feeling strong and fit and happy with your running.

[Sadie-runs Graduate10 in reply to Hidden]

Thanks Paula! I resisted intervals for so long; I think because I tried the C25K Speed podcast quite soon after graduation, and it was just a bit too much for me. Now I am a bit fitter it is manageable - phew! x

[Mummycav Administrator Graduate10]

Fab post as usual Sadie-runs ...a change is as good as a rest so they day....and it's def working for you....an inspirational post that makes me want to go for a run right now!!!! I am, as you know, still on ju-ju's 10k plan and taking it all in my stride, some runs are hard and the 8k I did on Thurs was hard, but I did it...because I know that not all runs are hard, most are enjoyable and now that the weather's changing that gives us all a spring in our step...so not only do the changes we make make a difference, the changes that we aren't in control of can make a difference too...thank you for this lovely post sadie...I can't wait for my next run xxx

[Sadie-runs Graduate10 in reply to Mummycav]

Thanks darling MC! And I think you are doing grand on the 10k plan. I found pretty much all the long runs hard on the programme. But, I soon realise that “hard” doesn’t matter one bit if you complete the run. Hard makes you stronger! It’s about not letting that mess with your head, that’s the key. Just revel in how enjoyable the shorter runs are, and dig deep for the long ones. Before you know it, you will start to enjoy the long ones! (Trust me).

SO happy my post made you want to get out and run! I want to run all the time these days, but still diligently taking my rest day, sometimes 2 days. 😁

Sadie xxx

[Dexy5 Graduate10]

A great post Sadie, I reduced my alcohol intake too and that definitely makes a difference to how I feel. A bit of a lapse during holidays but not as much as in the past. I am after that sub 30 5k too so I had better knuckle down when I get back home.

[Sadie-runs Graduate10 in reply to Dexy5]

Thanks Dexy. 😘 Yes, the cutting down drinking has made such a difference. It wasn’t easy, as I LOVE wine, but feel so much better for it, there’s no going back for me. Plus I now appreciate my glass or two on a Friday at the end of a working week. 😁 Hope you are having a lovely holiday! xxx

[Sarakc Graduate10]

Hi Sadie! Such a lovely post and congratulations on your 10k Pb. I’ve been running a similar amount of time as you and I can relate to the things you say so much! I also cut down on alcohol ( not that I drank much to start with!!! ) and eat a healthy diet all due to running and it definitely makes a difference! I’m 54 and I’ve never felt so healthy and fit! I’ve started “jeffing “ most of my runs too which really suits me!

We’ve got the lovely spring and summer weather to look forward to running in soon!!! 😀🏃‍♀️x

[Sadie-runs Graduate10 in reply to Sarakc]

Thanks dear Sara! Oooh Jeffing is on my list of “to try”! Might do that next when I feel the need to mix things up. Wish I had got into running when I was younger - but am truly appreciating feeling fit in my late forties. I’ve also lost 10Ibs since starting running - wasn’t overweight before, but now more toned and lost a lot of fat around my middle, which is so good for health. Running is magical, eh?!

And yes, so looking forward to our spring/summer running! Though if it is as hot as last year it will be back to 6am running to avoid the heat!

Sadie xxx

[Sarakc Graduate10 in reply to Sadie-runs]

Jeffing is magic!!! I can still do a sub 30 5K doing it!!! 😂