65 minutes and Forbes Mill

Ran at Forbes this morning. A slow moving storm was just moving out of the area so the trail was wet. We ran the first loop under 27 minutes. On the second loop I hung on Jake's shoulder and we did a 22:45. Not too bad. No stop at the turnaround too. Including my early morning warm up and secret minutes, I topped out at 65 total.

According to Runners World this is the potential benefit of me losing some weight.

At 5K it is roughly 2 seconds per pound per mile. So if I lose ten pounds the benefit per mile is 20 seconds or 62 seconds over 5K.

Lose Weight, Gain Speed

This table, based on changes in maximal aerobic capacity, provides a rough estimate of how much your race times will improve if you lose weight, as long as you have it to lose. If your BMI drops below 18.5, you're at risk of becoming weaker and slower.

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