My last post, where I documented my increase in pace, got me thinking. It really got me thinking what do I need to get faster, I am, after all, looking for every edge I can but the reality is that I am forty cough-cough year old so there is a limit to the improvement.
Like most people I put on a little ‘Christmas Pudding’ or should I call it padding! In fact since September I have probably put on, depending on the day, somewhere between 15-20lbs! This is the downside of eating like you running 50 miles a week and actually running nothing, teens and now early twenties! Now there’s a correlation here heavy equals slow; well to a point. I remember reading somewhere an article which indicated what you can expect to gain per pound of weight lost!
After a bit of rummage on the interwebthingy I turned it up and the details are quite amazing; for every pound you lose you can expect a gain in speed of 2 seconds per mile, 2 seconds per mile, what’s that you say well if you lose, say, 5lbs: over a 5k that’s 31 seconds, over a 10k that’s 1:02, over a Half Marathon that’s 2:11 and over a Marathon 4:22!
If I apply that to my 5k PR from 2008 when I was probably 10-15lbs lighter that extra 5lbs would reduce it down to 19:10. So let’s extrapolate that; I need to lose; well I actually want to lose, 20lbs, over a marathon that’s 17:28, 17:28! Well, I’ll take some of that please, that’s completely free time, which off of my existing marathon PR would get me under the 3:30 marker in fact that makes me pretty close to 3:26, so what that really means is I need to go a bit more than one minute per mile faster that I did in June of 2007!
Am I being too simplistic, maybe, but it strikes me that a combination of the weight loss and the speed training from the FIRST plan may just get me to the finish line with a 2:**:** on the clock face?
Now if I was to throw together a little weight loss competition who would be interested?