33 years old, just PR'd in the mile

I bet this is a strava "estimated best" with gps errors lopping off a bunch

Good job!

Most marathon runners actually PR in their early 30's. Their professional careers can last into their late 30's.

Some just never seem to stop at pro running, like Bernard Lagat.

Yeah I'm going to have to provisionally agree...

Some questions:

What's your rep rest between the 4s/8s?

If you're able to drop consecutive 2:00 half-miles without a ton of recovery (less than 10 minutes let's say), you should be able to pace your first half mile at ~2:00-2:05, then come through in 2:10 with some gas in the tank. Shouldn't be a lofty task for you.

Really, this could just be an effort/energy expenditure issue. It's possible you're taking it out too conservatively, or leaving energy reserves that could be spent with a longer kick to the finish.

Just my two cents.

Just a supplement to my reply to magicrat's comments.

I was a quarter-miler for ~16 years, and was never able to break 47 (but came close a few times).

During the main work phase in preparation for competition season, it wasn't uncommon for me to have something like 2-3x800m (5min RR) for a November/December workout. I was able to complete the 8s in ~2:00... on a good day, 1:58-ish. I'll note that I probably had better aerobic fitness than most quarter guys (chalk that up to genetics, at least in part), but never competed in anything above 400m, dabbling in the 100 and 200 once in a while. Oh by the way, I'm just over 6'0, and weighed 180lbs.

My mile PR (albeit in practice) should NOT be better than yours, given that you have the top end speed (50 flat quarter speed easy). When I was 28, I ripped a 4:18 in practice without much trouble, and was usually around 4:20-4:25. I positive that if your training numbers are accurate, you should be in the 4:12-4:20 range. No question. My advice (as I mentioned in my other reply) would be to take it out with a bit more fury, and try to start your kick home a little sooner. Empty the gas tank, get in the hurt box, and see what happens.

blort wrote:

You should be bragging about your 400 or 800 speed. Not your mile time.

I agree, if this is a legit post your mile time sucks compared to your ability.

With these are workouts times, you should be running 4:0X and aiming at breaking 4.

Lol at the serious responses to a thinly-veiled crossfit troll post.

oldHLSdude wrote:

I started running seriously around age 25, never was a good athlete in college/HS, but was also strong for my size and I could dunk a basketball despite being 6'0 and white.

Just PRd this morning with a 4:28. Taking praise, questions and abuse.

half marathon world record pace is 4:26.83 per mile... Leave it to Letsrun to diminish your accomplishment, huh.

In all seriousness, that's great. Must feel nice to get under 4:30! congrats.

At 35 years old, I recently ran a downhill road mile. My time was 10 seconds faster than my high school pb and 10 seconds slower than my college pb.

No abuse to share from me, this is dope! I'm a fellow tall white dude who didn't run track growing up either. WAY slower than you so this is pretty inspiring. Keep grinding my dude.

no, you should have been an 800 runner

that's awesome man nice work, always a good thing to achieve a goal. don't worry about all the d*cks you'll never impress them but i personally am excited for you.

Hey man if Nick Willis can break 3:30 for the first time at 31 and win a second Olympic medal at 33, there’s no reason someone else can’t PR over 30.

Good job and congrats - enjoy it now, age 58 (like me) will be upon you faster than you can ever imagine.

oldHLSdude wrote:

I started running seriously around age 25, never was a good athlete in college/HS, but was also strong for my size and I could dunk a basketball despite being 6'0 and white.

Just PRd this morning with a 4:28. Taking praise, questions and abuse.

Congrats.

At 33 I PR'ed in 3000m (8:37), and I'd been a serious runner since my mid-teens. I did a lot of 8:41-8:45 runs throughout my 20s, but at 33 I felt stronger than ever.

At 34 I almost equalled this PR.

But then it was all downhill after that. :)

You might get faster though, because you started late.

Just Giver.

And now that I have read more of this thread, I agree it is a troll.

That was fun though.

Nigel_Bikes wrote:

oldHLSdude wrote:

I started running seriously around age 25, never was a good athlete in college/HS, but was also strong for my size and I could dunk a basketball despite being 6'0 and white.

Just PRd this morning with a 4:28. Taking praise, questions and abuse.

There's probably not a lot of people that can dunk a basketball and run a 4:28 mile at any age.

It seems like the people that i knew that ran the mile were pretty athletic as far as basketball/football. I think a lot of then could dunk. If you said sub 4:00, id be more inclined to agree

I know a couple runners who can dunk and run a sub 4:00

Boldstuff wrote:

I know a couple runners who can dunk and run a sub 4:00

A sub 4 mile? Like who? Andrew Wheating? The intersecting area on a Venn Diagram of sub 4 milers and legit dunkers is very very small.

Chaffee County wrote:

Boldstuff wrote:

I know a couple runners who can dunk and run a sub 4:00

A sub 4 mile? Like who? Andrew Wheating? The intersecting area on a Venn Diagram of sub 4 milers and legit dunkers is very very small.

Austin Abbott of UW dunked in high school and ran several sub-4:00s for UW. I'm not sure if he could still dunk while being a sub-4 guy.

YMMV wrote:

Chaffee County wrote:

A sub 4 mile? Like who? Andrew Wheating? The intersecting area on a Venn Diagram of sub 4 milers and legit dunkers is very very small.

Austin Abbott of UW dunked in high school and ran several sub-4:00s for UW. I'm not sure if he could still dunk while being a sub-4 guy.

K. I’m super confused as to why dunking and Sub-4 miling would be exclusive, provided you’re tall enough. I would think the explosiveness you’d need in your stride would be developed from things like Plyo, which would cross over pretty nicely. But that’s a weird sideline to this thread, and I could never do either of those things, so whatever.

If legit (and I’m about 60% in the troll category), Jabroni needs to log some mileage. People are saying he’s taking it out to hard ... nah. With those workouts, speed is clearly not a problem. Strength is clearly not a problem. VO2 Max is clearly not a problem. Aerobic development is clearly nonexistent. Do a little more running in order to accomplish your running goal, and you’ll drop seconds like prom queens drop hobbyjoggers for Letsrunners with $500k annual incomes.