sub-5

No, not quite what you expect to hear, especially at my age chasing a sub-5 mile and super-fast 5k.

What Ric means is I need to make sure my easy runs are...easy. And yes, the pace has been creeping up again. Even on Sunday's run at Magnolia and especially over the last couple of days, I've been finishing them at a brisk pace. I do start slow, but then finish as if they are tempo runs.

The result: feel-good on the trail; dead-ish legs when I get to the track for my quality workouts.

Only 6 over-50s got under 5 minutes in the mile at the USA Masters Indoor Track & Field Championships - and our own Dave Albo was one of them.

In the 55-59 age group, living legend 58-year-old jazz trumpeter Nolan Shaheed won in 4:43.72 -- good enough to have won gold in the younger age-group and a massive 30 SECONDS clear of the silver medalist!!! Someone check my math, as I don't believe the numbers (result below).

M50 1 Mile Run
1 102 Cannon, David M51 Club Northwe,Seattl 4:43.89
2 118 Chantry, Stephen M53 Colonial Roa,Willia 4:45.89

Congratulations to YourRunner regular Dave Albo, who has just run a sub-5 minute mile at age 51.5.

Dave recently announced on his blog here that he had started training with a sprint coach to give himself some extra oomph. It's paid off -- as have the painful-looking solo time trials he's been doing on the indoor track the last few weeks.

He ran 4:59.1 in the elite 50-59 Hatshorne Masters Mile in Ithaca, New York, today (Saturday). We're looking forward to the full report.