Discussion: You are doing well maintain...

You are doing well maintaining your level. Increasing the pace on your easy runs might help w weight loss and all around fitness. Not to say that as it is now has no benefit, but it should be relatively easy to increase the benefit. Does JD have a pace recommendation?

for one of my old VDOTs the E run was supposed to be 9:44-10:15 range. I approached that a couple times but feels too fast now that I'm logging much more miles. Also, I let my watch run sometimes when I stop to stretch so that makes it look slower.

exercise for me never helps with weight loss, purely a mind/ eating / nutrition game. if anything it increases appetite. the "thrifty gene" hypothesis says that Homo sapiens evolved to store fat efficiently to survive famine and intermittent food supplies. I must be super efficient at storing fat. I mean, every human can eat back the calories burned in an hour of running in about 1 minute flat. Great for the species, not so good for modern sedentary office workers. I think exercise has more of a role in maintaining a good body weight. just have to tough it out.