So I ran all of high school, probably overtrained, and my prs were:
400m: 53/54 split in relay
800m: 2:03
Mile: 4:38
College:
400m: 50/51 split in relay
800m: 1:56
1500m: 4:02
I graduated in 2015 from college - ran on and off then stopped this fall.
That said, last week I decided to see what I could run if I spiked up and ran an all out 400m. I asked my running friends to guess my time since the last time I ran was a marathon in October (2:52) and I've put on about 13lbs of muscle/fat since I quit running after that and have started lifting - 183lbs now.
I did a 30min warmup with a brief jog and drills. Anyways I ran 54.33!! I was pretty happy with that and then almost pissed because it's not that much slower than when I was actually training and I'm 13lbs heavier!! I noticed the last 200 my arms were much stronger, since I've been lifting, and I wondered if I could break 50 in an open 400m if I trained for it. What do you think? Is that fast for not running for so long? Also if you took 1/2 year off running how fast could you run a 400m?