Hi LRC,
I trained pretty seriously from 11-18 (nothing Olympic standard, but 55mpw, times were just under 18:30).
I've trained haphazardly from then until now (age 25). I've gained no weight and still can easily run long distance at similar paces. For context, it takes me about 3 months to be able to tempo a 10k in just under 40 mins. I haven't raced in many years. I don't think I've lost much ground, but I doubt I've made any strides forward.
I miss running competitively and would like to try again. If I train seriously from now until age 35, is it too late to dip under 17 in the 5k, under 35 in the 10k? This has been my long-term "goal standard" since age 12, for some reason.