A Dumb dad like me...

You got this. Just don't overdo it and hurt yourself. Work your way up progressively time and distance-wise until you're comfortable and get your body back into running shape.

This morning I set a personal record for a 5 mile run: 2 miles.

I ran track and cross country in high school . When I started running as an adult again the first thing I decided was no way of timing myself . Each run for me is a goal and not a race. I would get too bummed out at how slow I am now.

plus 50 here..... ran track in HS.... did mile, 2 mile, and 800 relay.... best time in HS for a mile was 4:51 on a gravel track with spikes (mid 80s track was fun!).... best time for a mile now days on pavement with running shoes is 6:10..... WR for plus 50 is in around 4:25'ish....

biggest issue with training over 50... and I'm all natty btw.... is injuries... I deal with them all the time in my 50s... which would have never been an issue when i was sub 40.... if you are on TRT/HGH, not such a big issue...

Not sure your style, but I found that switching from a heel-strike stride to a forefoot style stride in adulthood was very beneficial to my joints. Was murder on the calves during the first week or two, but it ended up pretty comfortable with no re-ocurring ankle/knee pain.

This has more to do with body fat than age for most people. If you can get to 15% bf then you should be able to run a sub 7:00 with regular training. 

I voted for the 4.47 . Shoot for that and if you miss it and get a 5.12 that’s really good. A 5 min mile is good if I remember rt. I,m more into sprinting or was. 

If you see me running you better start running too, something has gone horribly wrong.    I voted for 4:47 too. Aim high you can do it ! 

A young guy at work, who used to be a 300 pound guy, runs and cycles loads, is now down  to around 170 and you would never have known if he hadnt told you. 

Him and a new hire were discussing times and i think they were talking 5 mins plus per mile, and then went on to 5 mile times. 

I said that i knew what my 5 mile time was since i left school ay 17, and it was 40 years so far.

Aint nobody got time for that lol. 

Don’t worry about your one mile time for now. Do long slow runs and the fitness with come faster. 

Best of luck, Falcone!

I would think a sub 7 minute mile is very doable.  there are studies done on this.  Average 5k winning times of females ages 20-29 20.15.  average male 50-59. is 19.31

I would think this statistically  you have the edge.  by roughly 45 seconds over 3.1 miles.  My guess since your on the lower side of 50-59 you leave your daughter in the dust. 

Providing no injuries come up a 630 is easily possible especially if your base half mile is 3:45. I'm 5'7 200lb and my base (no training, fat slob off the couch) mile is a high 8 low 9. I usually can cut it down to mid 7's in 5-6 weeks. The biggest thing I notice is the lungs catching up everything still hurts the same or feels spent muscle wise but I'm no longer sucking wind feeling like I'm hyperventilating. Another the 4-6 weeks the muscles start catching up to the lungs again and I'm down into the upper 6's low 7 after that it's all in how bad you wanna lower your time. Plenty of stretching and post work out care is important. Like i said providing the body can take it without having a mechanical, 6:30-7 is doable.

If the rain ever stops here in ohio ill turn on strava and try a mile.

says for 60 old timers 13 mins is ave. That sounds high 

we will see

I hadn’t ran a timed mile since boot camp 48 years ago but gave it a try last summer and did it in 10:15. I really thought I do better since I hike a lot but it was harder than I thought, I did just over 6 in high school

When I do get into a running routine ,it was Tuesday to Friday 3 miles before work ,Saturday was like 6 to 8 miles slow, Monday morning was a slow 2 mile warm up then 10 x100 yard sprints with a 100 yard very slow jog in between each sprint. Winter always fuggs up my routines and I refuse to run on a treadmill. 

Just be smart with the training, and even smarter with your eating.

Only 1 mile though? She should have challenged you to 5...

To be honest, if you want to have your best time, don’t train at all. Just run that mile completely cold turkey. You could run it in under 7 minutes I bet.

Now you won’t be able to walk for a week after……

If you tried to run the next day, or next week, you would probably be at a 10 minute mile.

The human body has an incredible ability to do something once, and do it very well.

You could do 3-6 months of training. But for sure 2-3 months of that would be your body completely shutting down and fighting against you.

Or, don’t train at all, lace them up for the race, and I bet you can crank out one sub 7 minute mile off the couch.

Wether you think you can, or think you can’t, you’re right.

I'm old so you guys have to put up with my bullshit stories (it's in the constitution...trust me).  I started running 5 miles a day at age 15.  Brad Lackey was a runner and that was good enough for me.  I never gave a thought about timing the run.  I just pushed as hard as I could every run.

Fast forward to basic training in the Air Force.  My TI was a "runner".  Fancy shoes, shorts, shirt...you know the guy.  Before our daily run of 1 1/2 miles he says, "If any of you cocksuckers can beat me...you can stay in bed tomorrow".  We were running in full uniform, boots and all.  Ok...I smoked him.  Guess who not only didn't get to lie in but had extra duty all week...yep...this chump.

I’m soooo jealous! My knees hate me waaaay too much.

Have you considered “going out easy” and seeing how you feel at 1/2 mile or 4-5 minutes in and ramping it up from there? That’s how I do my laps at the track. 

Stoked for you.

Keep grinding man...you'll get there. 6 minutes is very doable as long as your knees, hips, back, etc are good

Sprints once a week will improve your VO2 max ,your body will be able to continue delivering oxygen that last quarter mile . One of the last marathons my dad ran was also his fastest and he never had a training day over 10 miles ,he focused on speed work . He said it was the best he ever felt but still came up 2 minutes short of breaking 3 hours.