I improved my time on last years Challenge 10k by over 2 mins, so I was pleased. I always enjoy the race, there's always a big turnout (~500). Did a pretty big negative split 24:31/23:17. This was mostly due to starting out way too slow (1st km in 5:20). This is always a problem for me. I mustn't be warming up properly. If I could do that 1st km like the other 9 I would have knocked off another 35 secs. But then again, maybe I would have tired out sooner too? Hmmm.
I was reading this article on Runners World which discusses the effect of weight loss on running times. They provide the following table which shows how much your times may improve by if you lose weight:
WEIGHT LOST | 5K | 10K | HALF-MARATHON | MARATHON |
2 lbs | 12.4 secs | 25 secs | 52 secs | 1:45 |
5 lbs | 31 secs | 1:02 | 2:11 | 4:22 |
10 lbs | 1:02 | 2:04 | 4:22 | 8:44 |
20 lbs | 2:04 | 4:08 | 8:44 | 17:28 |
So if I lose 10lbs (~4.5kg) I could in theory improve my 10k times by over 2 mins, with no other changes to training! I suppose that makes sense. They also argue that you are more likely to train better at the lighter weight, so the improvement could be even more pronounced. Maybe this is the best way to sub-45 for me?! Best maybe but tough too. I think I could do with losing the weight, I'm 5'11 @ 170lbs and have a definite belly that ain't doing any good.
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