What is a solid time for a 45 year old M to run the 200 and 400 in?

I would consider

I would consider 26 and 58 as solid at 45.

You can check results for state games etc to get an idea.

No one really cares anyway.

It is a lot of fun regardless.

Do some Bolt poses before and lean hard at the finish even if you are at 28 secs.

Just check masters track rankings on the internet, age 45-49.

USATF Standards for 200/400 are 24.6/56.0 for that age group. You will find few guys who run the 2/4 double.

Impossible to project your 2/4 times based on the info you have provided. However, if there are serious masters sprinters in these races you will be destroyed. These are not the polite socials that are found in weekend road running.

I once entered an all-comers meet. I was 30. Ran the 800m and 200m (the later just cause it worked out well on the schedule). I ran 25.0 and got smoked by a 45-year old who also looked to be 30 lbs. overweight and who ran 23.5 that day. I was shocked, though the guy was a former NFL WR who probably ran 21 or so in his prime so I guess I shouldn't have been expecting to beat him.

23high/53

"Solid" is an ambiguous term. Do you mean for a sprinter or for a distance runner? I train for mid and some long distance, throw some strides in with some regularity, but I can't sprint worth a dam. I could run ~28 for 200 at your age and 5 years later have a hard time breaking 30...actually more like an impossible time. However I can run right around 5 minutes for the mile (hope to crack it later this spring) and have recently run low 36 minutes for 10k. Nothing great, but ok for a 50 year old. So what does solid mean to you OP?

Excellent chance you will pull or tear a quad or hamstring during this endeavor. Train first, race second.