I resumed training and racing at age 29 and began running 105 minutes to 120 minutes on trails every other week, mid week. These runs started at approximately 7 minute pace and at 15 minutes in I ran 5:45 to 5:30 pace until 2 miles to go and slowed back to 7:00 pace the last couple miles. I never ran that far in college and all my longer stuff was slower. Although I had lost some speed at shorter distances, I still ran PR's on certified 5 mile and 10K road races and at 10,000m on the track.
Others?