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. That said, I'd need a 7700kcal weekly deficit to lose a kg a week
Is that right? Seems way too high to me. Lots of running and calorie deficit and likely your body will lose muscle mass over fat (depending on your starting point). But I'm not an expert.
Tenderloin-
I've definitely got booze/pizza weight to shift. The calorific deficit number comes from a quick google - 3500kcal per lb/7700kcal per kg of fat - it's nice to have a vague quantity to be aware of, and I think I'll get about 3-5k calorie deficit out of running, and then cutting back on the crap in my diet should get me an extra 2-3k . Even so, getting fitness back is more important so if I'm struggling I'll just up my calories so I can train anyway. The weight will go back down eventually.
With such a short timeframe I just have to give it a bash and see if it works. Probably too short a window to try and adjust things - but if it does go well, I'd like to keep it on for a bit. That being said, dieting through winter is rough.
Also judging by how quickly the weight has dropped in the first few days gives me a bit of a cheaty head start (and suggests that my high point was inflated due to a very heavy pizza session the night before!).
Nef
Yeah, I spoke to a mate about getting best results for CV improvement in 4 weeks - he's an ex national tt champ and knows his onions - he reckoned 90% low intensity with 10% absolute max effort. The weightloss I'm hoping to manage with diet and the increased output from running again. That said, I'd need a 7700kcal weekly deficit to lose a kg a week - so I'm not sure how well that'll go!
In practical terms, 2 hard sessions a week consisting of 20 minute warm up and then 10 minutes of absolute max - divided into 10 x 1 minute or 5 x 2 minutes etc. The logic being that you can get plenty miles in around this due to low intensity and get reasonable volume but not tire yourself out too much so that you're capable of proper maximum effort on those days.
So my plan looks like
Monday 6-8 miles zone 2
Tuesday 6-8 miles zone 2
Wednesday 10 x 1 minutes with warm up and down
Thursday Rest if needed, if feeling ok 3-6 miles zone 2
Friday 6-8 miles zone 2
Saturday 6-8 miles zone 2
Sunday 10 x 1 again.
It may take some altering - swap a 10 x 1 for a balls out 5k or something - but I'm keen to see how it pans out. I'm keen to try and hit 30 miles a week for 3 weeks either way so my legs are back in the game for race day.
Also, I'm aware this is very silly and not much useful progress will be made in 4 weeks, but it helps me to get my head down if I have a fixed/strict plan.