9.30am run today instead of 2pm, much nicer but still not as cool as I assume 5am would be (luckily I haven't needed to see 5am for a long time).
Scales post-run showed a BMI of 29.96 which is the first time I've been under BMI 30 for quite a while, but scales post-run don't count so I go with my earlier slightly heavier weigh in (BMI 30.17). So that's still 1/6th of my bodyweight to lose to get down to under BMI 25.
On track for 86.3km this month (assuming I do my one remaining run on Friday) and June will be a bit higher as I'm now up to my usual 10.3km "long" run and I'll look to rejig the week a bit and introduce intervals once I'm down to under 90kg:-
Currently:-
Mon: favourite 10k loop (tricky to fit in as my wife works Monday morning and I work Monday afternoon and we split the home schooling this day)
Wed: 5k (easy-ish, especially if legs are heavy)
Fri: 5k or 6.7k
Should see under 90kg by mid June and so the week will become:-
Sun: favourite 10k loop
Wed: intervals (starting at 6x800m, 90s recover walk between) which is ~7k with a gentle warm-up jog and cool-down walk.
Fri: 5k or 6.7k
Intervals then build up from 6x800m (90s recovery walk between), 5x1000m (100s recovery), 4x1600m (120s recovery) to 10x800m, 8x1000m, 6x1600m where they stay (and the paces just get faster).
The 800m intervals are done at my current 5k pace, so the 10x800m session will have me doing 8k at 5k pace which is why the last intervals are tough and the 90s bits of recovery walking are so nice (and necessary). The 1000m and 1600m intervals are done at slightly faster than current 10k pace (because I won't be covering a full 10k during them). As my 5k and 10k times start to come down then I adjust the interval pacing accordingly, or if my HR is low enough that I can see I've got some spare capacity however being able to finish them is more important than pushing myself too hard. My Garmin Forerunner (935) watch makes it easy to programme in each interval session online and download to the watch, and then it just beeps at me and I just have to follow what it tells me to do on the screen, especially if the pace is below what it should be, and those sweet sweet countdowns of precious recovery time.
These intervals also work well on a 4 week cycle of hard, harder, harder still, and then an easy week. Every 4th week the interval run is replaced with a suitable distance easy flat run so that the body has time to adapt/recover and also so the whole thing doesn't become a spirit crushing endless slog of ever increasing hell.
I'm also relying on plenty of other walking (I average ~50km a week) to act as my 'easy runs' as the plan above does look quite top heavy. It's not ideal but it's the best I can do given the current time constraints.
[EDIT]
For what it's worth, here are my five 4 week blocks of intervals to go from 6x800m/5x1000m/4x1600m up to 10x800m/8x1000m/6x1600m:-
(Distances in brackets but these are based on my 900m warm up jog then running round a ~1350m loop, and then a cool down walk. Obviously I can finish the last interval at any point on the loop so the cool down walk is sometimes longer than normal.) Recoveries are 90s of walking between 800m intervals, 100s between 1000m intervals, 120s between 1600m intervals.
Block 1: 6x800m (7.1), 5x1000m (7.2), 4x1600m (8.5), easy week
Block 2: 7x800m (8.4), 6x1000m (8.2), 4x1600m (8.5), easy week
Block 3: 8x800m (9), 7x1000m (9), 5x1600m (9.6), easy week
Block 4: 9x800m (9.7), 7x1000m (9), 5x1600m (9.6), easy week
Block 5: 10x800m (11), 8x1000m (11), 6x1600m (12.2), easy week
Unfortunately my loop (
https://www.strava.com/segments/10929140?filter=overall) isn't quite flat, there's 10m of climb in the first 500m of it, enough to be noticeable, and I can't be bothered to find a different loop I could use that's nearby, without roads to cross and generally OK for social distancing.