Historically a swimmer, then triathlete, but ran some track and stand alone running races up through 1990....med school, family etc etc and now have been doing some running for the past several months after working in eldoret Kenya.
Historically:
14:48 5k on the track
4:17 mile
31:48 10k to close out a triathlon
2:38 marathon
Now almost 25 years later I ran a local 3.4 mile race at 6:20 pace...no speedwork yet. What might I expect to get back to at age 48? Sub 35 10k? Sub 2:50 marathon?