33 years old, just PR'd in the mile

Bad a**, bro. I felt weird PRing in the mile when I was about 29, but much slower than you.

What was your old PR? Will you continue to work hard at the mile, or is your focus on longer events?

Great job! Keep rolling. No reason to stop going for it.

Ran my first mile* at 33 (started running at age 28) and ran 4:24

Repeated the 4:24 when I was 36.

*both were road mile races and not on the track. Perhaps could have run a tad faster...?

oldHLSdude wrote:

I started running seriously around age 25, never was a good athlete in college/HS, but was also strong for my size and I could dunk a basketball despite being 6'0 and white.

Just PRd this morning with a 4:28. Taking praise, questions and abuse.

There's probably not a lot of people that can dunk a basketball and run a 4:28 mile at any age.

That's really impressive. What can you run for 400m, 5k?

Awesome, very inspiring post. This is exactly what I want to do; I am 25 with a mile PR of 4:57. I never ran competitively but I played soccer and liked running. My goal is to get to 4:30 by the time I'm 30. Keep up the good work fam

the magic rat wrote:

That's really impressive. What can you run for 400m, 5k?

400m - probably around 50 event.

5k - no idea!

oldHLS wrote:

the magic rat wrote:

That's really impressive. What can you run for 400m, 5k?

400m - probably around 50 event.

5k - no idea!

50 flat for 400m at age 33 might be more impressive than 4:28. Pretty interesting case study, since you didn't run competitively in HS/college and there aren't times to compare to. I'm a few years older, used to be able to run 48 for 400m, and I don't think I could have broken 51 at age 33 without really dedicating myself to it (and staying healthy, which is the hardest part).

What sort of training are you doing? Any injury problems?

You might actually be benefiting in some ways from starting late. Most of the injuries that always derail my training can be traced back to old ones that I didn't rehab properly.

2/10

because its fast enough to be impressive, but also slow enough to be believable

Nice!! I'm getting back to running more seriously after more than a year of slacking off at age 24... I feel impatient since I'm basically at my high school fitness, but seeing your post is motivating for sure.

the magic rat wrote:

What sort of training are you doing? Any injury problems?

Training is like 50% gym work (weights mostly) and 20% outdoor plyo and 30% actual running.

In the off-season, I squat heavy and hardly run at all. This allowed me to get close to a 2.5x bodyweight squat despite being long and lean. When the running seasons is back, I have a ton a strength that carriers over onto the track, even if I lose a little bit.

Weights training heavily incorporates olympic lifting as well.

Running seasons (for me) is usually April - October and I will alternate the following workouts

400mx8 at about 85-90% (55 second pace)

One mile near near max effort

Two or three half miles at about a 4:00 minute pace.

I'd say I much more of an explosive athlete than an endurance athlete and I've never gone farther than a 1.5 miles or so on a single run.

I can get more detailed if you like.

I was rolling my eyes at the troll meter guy, but I don't know man, those workouts...if you're running 8x400 @ 55 or 3x800 @ 2:00...you should be running a lot faster than 4:28. I think you lost me.

Fair enough. I'm fudging the numbers a bit on the 400m workouts. 55 is my target but I'm not always timing. Could be closer to 56-57, but I have timed this workout as recently at September and the times were in the 55-58 range.

4:21 mile

5'-9" and could dunk

315 bench press (weighed 155)

oldHLSdude wrote:

the magic rat wrote:

I was rolling my eyes at the troll meter guy, but I don't know man, those workouts...if you're running 8x400 @ 55 or 3x800 @ 2:00...you should be running a lot faster than 4:28. I think you lost me.

Fair enough. I'm fudging the numbers a bit on the 400m workouts. 55 is my target but I'm not always timing. Could be closer to 56-57, but I have timed this workout as recently at September and the times were in the 55-58 range.

Ok. You almost had me going until the 1.5 mile long run.

You definitely can't assume you'd have run faster, especially if you've never run one on a track. People rip fast road miles all the time.

Miler too wrote:

Ran my first mile* at 33 (started running at age 28) and ran 4:24

Repeated the 4:24 when I was 36.

*both were road mile races and not on the track. Perhaps could have run a tad faster...?

Good work.

I’m 40 next year and one of my goals is a sub 4.30 Mile. Got sub 2 800 speed just need to work on some more stamina.

I assume this was last weekend in a road mile? Are you planning on racing any indoor track meets? If not, look on direct athletics for open meets in dec/jan. You might be able to run under 4:20 unattached in a d3 meet or something.

Chaffee County wrote:

oldHLSdude wrote:

Fair enough. I'm fudging the numbers a bit on the 400m workouts. 55 is my target but I'm not always timing. Could be closer to 56-57, but I have timed this workout as recently at September and the times were in the 55-58 range.

Ok. You almost had me going until the 1.5 mile long run.

We used to do 8 or 10x400 workouts and the guys that could run sub 60 on all of them were running sub 4 miles. Careful, all those squats are gonna make your @#$% look small.