You're not wrong about the cell phones. But that's everywhere in our world, not just gyms.

Been a gym rat for 35 years. One day I was a senior in college and looked at myself in the mirror. Two much beer and junk food. Couldn't have run 3 miles if my life depended on it. At 24 years old. Pathetic!

So I changed. Right then and there. Whipped myself into shape. Started running. Started lifting. Didn't hurt that I met Mrs. Dave a few months later and she was an 80's aerobics queen, runner, and worked at a gym. She wouldn't let me slack. And still won't.

Been at the same gym for 26 years now. Good atmosphere. Very social. I know everybody there. Know everybody's names. Say hello to everyone, everyday. Its fun. When I see somebody new, especially somebody young and looking at their phone I go over and strike up a conversation. Most people appreciate it. I try and encourage people. Most of the youngsters are blown away to learn I'm 60 years old. Would like to think Ive helped inspired a few to keep at it. Have run across a surprising number of car guys. Girls tend to assume you are the old creepy gym guy, but I'm always quick to point out my wife and how we work out together every day and that seems to get them to be friendly.

For rwest, sub-5 minute mile is moving! I can still run sub-6, but I can't string them together like I used to. There was a time when I was better than a 5:30 pace for a 5K, but to shave another 30 seconds would have been almost unthinkably huge. Not sure I agree with your trainers theory. Leg strength mattersl, but simply being lighter is more important if you are going to save your joints. I'm 5'8 and generally weigh in around 155 lbs. If I gain even 3-5 lbs, I notice it immediately and feel it in my knees and feet.

Hi Dave,

We’re talking about weight too. I’m 5’11” and here in the middle of winter when I can’t easily put miles on my bike, I weigh around 168lbs. My lowest weight in recent history has been around 160lbs. I think I can achieve 155lbs and still be healthy. I was talking to another coach casually and he was saying that every pound lost is 2 seconds off your mile time. Not sure If I believe that, but I know moving less weight around the track will make a big difference.

Just this week we were discussing time shaving beyond training- we figured losing the weight, pacing better and track shoes could possibly net 30 seconds!

I’m still just running in regular Brooks running shoes, same ones I train in. Coach keeps bugging me about getting high end spikes- I told him once I do a 5:30, I’ll buy a pair- the goal time is all that matters, so until I’m closer, no sense wasting money.

I think my squat weight is 145lbs or so- we are working slowly.

Wow, I'm envious. My left leg weighs more than you guys... ;)

I went through the most amazing transition when I discovered the gym. I'm almost 6'1". When my wife and I first met (we were about 21, maybe 22), I had my soccer player / cyclist physique and weighed about 170 pounds. I actually frightened her mother - "does that boy ever eat?". It turned out she wasn't going to have to ask that for long...

I was just out of school and living with a room mate who lifted. I wasn't playing soccer anymore, so I was looking for a way to get some exercise in. He invited me to the gym. The rest, as they say, "is history".

By the time my wife and I got married, at 26 years old, I weighed 240 pounds with less body fat on me than I had at 170. I just exploded in that four or five years of heavy lifting. My room mate told me I had the "genetics" for it. Unfortunately, I was kind of a genetic freak, or the soccer and cycling had predisposed me to a certain physique.

I was literally "all legs". Anyone remember Tom Platz? Guys in the gym started teasing me that I was his long lost twin brother. I was never able to build upper body size and strength, and never managed to bench more than three plates (315). My buddy Pastor Dave did four (405). So I had to make it up in the squat, which it turned out I had a natural talent for.

My goal today is to get down to about 220. That would be a very healthy weight for me. I guess one other goal is to still be able to buy pants. Don't laugh - I actually reached a point where I couldn't. Everything I bought had to go to my mother in law for some seamstress work. I would buy the biggest waist size available so she could take that part in while keeping the thighs as big as possible. Alas, she's not with us anymore, but that shouldn't ever be a problem again anyway. Not at my age.

You weighed 170? I would not have guessed that, and I would have guessed you are taller than 6'1". You're not a small man.

You sound like you could do it, if anyone could. You've got 3 inches on me, and stride helps. If I were you I don't think I'd want to be under 160 . But I warn you, even going from 5:30 to 5:20 pace is a big deal. I'm no expert. Never "formally" trained with anyone. Just ran and got lots of exercise. Balance is good. Lots of leg exercises, not just squats. Don't neglect the front of of your lower leg either (most do) Will help stabilize the knee/ankle and prevent shin splints. I'm squatting about the same as you at around 160. But I do a ton of other leg stuff as well. Light on T/Th, then "big leg day" on Saturdays.

My PB was a 16:48 5K at the age of 53. Was holding comfortably in the low 17's until covid hit. The interruption in routine affected me, along with some minor knee/muscle injuries about the same time. I've gotten through those and running around 19:15 for my 5K. I'm gradually speeding up and expect I'll get into the high 18's soon, but no faster. A little slower in the 10K at about 42 minutes. Never been a distance runner. Around 10 miles and I just hit the wall. Wife and daughter are both good for halfs, but not me.

Good luck. I appreciate your ambition.

Yeah, but you could snap me like twig!

And yes, I do remember Tom Platz.

I was supposed to try out a new gym last month, then my knee and back went out and the doctor couldn't get me into PT any sooner than Jan 31st.
So after I start that, I will see what happens.

I just sound taller.

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Good luck Jeff, I just started back in my home gym. I want to lose 20 lbs by April so I have to commit to it.

Been a gym rat/goer for the past 40 years since my teens. Started out with one the local iron shack meathead gyms to the current health club. Its amazing how much the culture has changed over the years. 3/4s of the people in the gyms now are there to update their Instagram accounts more than to exercise. As long as I have been going, one thing that I always have done is get in, do my workout and get the hell out. Sure I talk to people I know in there, but Iv'e never liked the gym atmosphere in general so not looking to spend the day in there. After taking a year and a half break due to all the Covid shutdown nonsense, it seems even worse now. Spent that time working out in the firehouse gym. Much more peaceful, but lacking in the equipment area..

Plus its not the same without all the nice fit babe eye candy :p

Unfortunately, the cellphone thing isn't going away. I take mine in myself, mainly because that's how I get dispatched, and to listen to music. ( I despise the music they play in the gym...). Other than that mine would stay in my car .

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Was at the gym yesterday and I’m squatting 145lbs and not well! For “fun”, I had the coach use the electronic power meter on a bare bar just so I could see what my range of motion is unweighted. It was quite a bit different, so I need to work on getting the weight lower.

I also found that a fairly close university has some open track times and I went there this morning to do my strides and intervals- $5 and I had the place to myself for almost an hour. I was able to consistently turn 42 second 200M times with a minute rest between each one. So much better than running outside in the ice, snow and slop that I’ve been running on for a couple months.

The gym I go to is part of a PT clinic and everyone using it is with either a therapist or coach and rarely more than one or two people- never seen a gym babe or cellphone clogger. Sometimes it is a bit humbling as there are people recovering from an injury and are barely able to do exercises that most of would consider very basic.