I'm 6'-0" male and weigh in at 195lbs (with a medium frame). My "ideal" body weight is about 165lbs and I'm mid to late 20's.
I've been able to get my 4 mile time down to 26:00 (6:30 pace per mile). Is there any rule of thumb for how fast I would be, given the same cardiovascular fitness, if I was 30 pounds lighter?
And secondly, if I want to get into the best shape possible as quickly as possible, would it be better to try and shed the pounds quickly (in two months) knowing that my training may take a hit, or lose it slowly over several months (knowing that my training times will be "weighed" down)?
I've been averaging about 40 miles a week the last six weeks, but will increase that to 60mpw over the next few weeks. And in a month I'll probably start running two-a-days, so that should help with the weight loss. I'm just trying to gather how much "caloric debt" I want to take on at that point.