Around a year ago, I did 12x400m repeats (with 200m recovery jog), averaging 77 sec. I asked for your predictions; some of you were pretty close to the mark, some of you were pretty far off the mark. The following week I was able to run a 5K slightly faster than 18 minutes.
I'm a big guy -- 190 lbs. I come from a rowing and weight lifting background, but I was a good high school runner/jumper (I sustained a serious injury my sophomore year of track doing the long jump and only got back into running recently; I'm now 43 years old). Due to my size, and a desire to take advantage of my physical traits, I'm starting to focus on shorter distances. I think my next stop is the 1600m/mile distance.
I recently ran a 8x400m repeat with a 200m recovery walk, averaging 66-67 seconds per lap. Predict my 1600m time. I'm shooting for sub-4:45.