great job, solo joe! not exactly what i had in mind, but close enough. i don't know your region, but i'm sure that some good races are available--check directathletics.com--they list a lot of open races. nyrr's staging 1500m/3k races at icahn stadium may 20, and then a few times in june (all on tuesdays). boston has the high performance meets. i don't see why you can't get very close to 4 your next time out. nice close in sub 64 pace. and that was little more than a time trial.
ron, i'm 39. i was able to run again in 2004, ran 20:30 for a flat 5k after about 7 months (up to 12 mpw), the next year i ran 19:12 at the same race, the following spring I ran 40:12 10k after 2 years, with mileage in the 30s and 40s, then got the mileage up to 60-80 on dirt roads and trails in mali and nyc over the next 6 months. started doing workouts w/clubs in nyc, and ran sub-30 for 5 miles for the first time since college. that was fall 2006. after that the time drops came slower. 17:24 5k in the same race as before, then a 36:05 10k, a 35:48, a 35:19 on the track last year, along with 4:33 1500m and 16:37 track 5k, plus 1:19, then 1:18 half marathons and a 2:46 marathon debut. another seven weeks and I had run a 22:16 4 mile pr while sick and a 9:32 3k pr indoors while still recovering. but altitude and 100mpw, plus some training with unm athletes have got me above my meager college bests and well down on my half marathon. you should be able to run much faster than i have been, because your pr's were much faster and with health and hard training, people in their mid to late thirties have the potential to reach their college level. a guy in my 1500m heat last week had run 4:07 in hs, been injured and only came back after ten years, while still in his peak years, and he ran a 4:02 pr that day. i'm sure that you can break 4 again, but after a while definitely start doing workouts with a club where there are guys who can really push you.
friday 14M
a.m. 5M w/jogging stroller
p.m. 9M t/f highland h.s. track, solo:
3x200 warmup (100 jog-:54)-38,38,37;
5x1k (200 jog-1:28 avg.)-3:18,3:18,3:18,3:18,3:19
3x200 (100j-:54)-33,33,32.1
last 200 was my fastest 200 in comeback. not a very good workout. 80 was feeling pretty hard, but finished the 1k's stronger, usually in :36. hoping to get to get one last faster track w/o w/UNM on tuesday before driving back to new york for good.