Welcome back to the greatest sport in the world.
I returned to track after a 10 year absence also. I am now 38 and returned last year. My PBs are similar to yours- 7.17 for 60 in 1989, 7.12 Long Jump in 1989, 10.86 100 meters also 1989 and 22.60 1989 all done age 19. – I took 10 years out returned in 1998 and ran 11.04 for 100 and 7.2 for 60, dissappeared again until last year, mid life crisis and regretting what could have been.
Anyway- last year I started out in Feb and just focussed on speed work on the track- got some speed back but kept getting injured, so i decided to lose some weight- was 90Kg- dropped to current weight of 83kg- so injuries stopped.
Speed work ( 40s ) with decent recoveries brought back some speed.
Dynamic stretching which was all new to me as part of each warm up helped.
150s for endurance work.
Ran 11.51 last year and long jumped 6.20 so on the way back.
Now looking to improve these.
This off season focussing on General conditioning ( circuit in gym twice per week) and tempo runs twice per week. – for initial 6 weeks.
Next 6 weeks will replace 1 circuit session with a track speed session- eg Dynamic Warmup, Drills, 8 x 40 meters.
And replace 1 Tempo running session with a speed endurance session eg 6 x 150 ( 19 secs per run) 4 min recovery.
In all sessions now also doing core work – I think last season this was a weakness so maybe I can pick up a few 0.1s here.
You will find some of my posts on the masters section, I got some good feedback early on in my return from more experienced posters.
Best of luck with your return.
grif
Participant