RW, this year I have lost 19 lbs (now about 8 st 8 lbs for my iccle 4 ft 10) and have also massively upped my mileage (2012, about 1040 miles, 2013 1800 miles so far...). This has allowed me to thrash all PBs - 5k by 2 mins +, 10k - by 4 mins, 5 miles, 10 miles - by 7 mins, 1/2M - by 5 mins (and having not got close for 18 years!) - 30k, 20 miles and marathon - by 26 mins.
So yes, lose weight by no more than 1 - 2 lb a week and up your mileage steadily too. You'll be flying sub 3 hours if you can get around 11 stone!
it was 10 x 800m effort, with 3 mins 30 recovery (mostly 0.36 miles / 580m)
this morning's November Project madness was even more lunacy than usual - and running at 6.30am is pretty luny! I decided that as I'm off work today I would run there, so I could add a bit and run back, rather than be limited by high street car parking (it's normally fine at 6.30am but after about 8am the ticketing men are out!). So, leaving the house late I had to run fairly fast to get to the shop, had under a minute recovery before we all headed back up the hill to do one of the club's efforts runs - a figure of eight with hills on each side. Five laps. Ouch.
Back to the shop for half a slice of toast and a coffee then out again for an extended run home. Total 12 miles in 1:50 something.
That's now 48 miles in 4 days, including an LSR and three long efforts runs. Resting for atleast two days now, maybe three as Thursday and Friday's Christmas dinners will result in a decent extended hangover!