Hello Xi Xia,
I am in a fairly similar position to you. I started training at 33 with zero background in track and field since grade school. I am 35 now, and just completed my second outdoor season.
My first season was last year, and I started out in October, and ended up running a SB of 8.46 indoors in the 60.
When I got outdoors, I ran a 12.61 (+0.0) in the 100m and a 25.41 (+2.0) in the 200m.
The improvement was pretty solid from indoor season to outdoor season.
This year, my goals were as follows:
60m: 7.96
100m: 12.3x
200m: 24.9x
I managed to run the following:
60m: 8.04
100m: 12.49w, 12.54 (+1.4)
200m: 25.04w, 25.15 (+1.0)
I had some problems in April and May which didn’t disrupt my speed training, but I missed a few tempo days.
With the reduction of work in the outdoor season, I didn’t control my diet enough, and I gained about 5 lbs that I didn’t need. I will learn from this next season, but I was pretty annoyed that I probably cost myself a bit of time due to lack of dietary discipline.
Also, I didn’t train through July and consequently stopped running meets in early July, so I may have been able to make further slight improvements, but that will have to wait until next year.
This is just my experience, but I got pretty close to my goals, so I was fairly pleased. I am not a gifted athlete, but the overall positive effects of sprinting have been literally too numerous to count.