Is this equivalent to a sub 4:30 mile?

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yeah dude it won't be hard to run sub-4:05 1500

Was this on a strava segment? If so, do you own it now?

you will wrote:

yeah dude it won't be hard to run sub-4:05 1500

On the same course he will.

everyone ran 4:30 in high school wrote:

I ran a 4:11 mile today downhill (-8 feet elevation) on the roads. This wasn't an all out effort but I was feeling good so I wanted to see how fast I could go if I just went for it. I am at the beginning of cross season so I haven't touched speed at all yet, but this raised my confidence for the upcoming track season. I know predictor threads suck but if I continue to progress can I assume I can run sub 4:05 1500 this season?

You‘re asking if running eight feet downhill is shaved 19 seconds off your time? That‘s crazy. Assuming your ran 5th Ave. At most it‘s a couple seconds fast.

Strava or it didn't happen wrote:

Was this on a strava segment? If so, do you own it now?

????? wrote:

You‘re asking if running eight feet downhill is shaved 19 seconds off your time? That‘s crazy. Assuming your ran 5th Ave. At most it‘s a couple seconds fast.

I was actually running to the 5th Ave mile to watch the pro races and was a bit late so I ran to get there on time. I ran against traffic down the street because the blocks up ahead were blocked off for the race, there were no cars facing me. I know Strava has a tendency to glitch out and give inaccurate times (I've once gotten the notice that I had dropped a 44s 400 mid-run which takes away the credibility for shorter runs.)

I ran just under 2 miles to get to the race, and planned to run fast to get there on time but was by no means going 100% and was essentially just focusing on getting there on time. The first mile was about 5:30 but I closed that mile FAST and only ran .9 more before I got to the race. When I ended the activity on my Garmin, my watch read 4:11.95 but Strava said I had 3 best efforts of: 4:17 for 1 mile, 2:46 for 1K, and 2:03 for 1/2 mile. I'm guessing Strava had a different time than my Garmin because my Garmin took the fastest mile within that 1.9 miles, while Strava took just the end of the run. It is also worth mentioning that I took 2 brief stops at lights waiting for cars to cross at E 28th St. and E 54th St., but I didn't wait for the light and snuck between cars after only 2 or 3 had passed. Obviously this makes my time less indicative of my fitness, but this wasn't a legitimate mile anyway so it's not like I'm going to call this my PR and let my ego blow up. I am just looking for a ballpark estimate.

A little background, my PR from high school was 4:49 for 1600 (came back from injury and threw up some mediocre times). This was 2 years ago, I was running consistently my freshman year of college but didn't compete for my team. I joined the team this year and definitely prioritize mile/1500, so I am just looking to build strength with cross. These days I do upwards of 70 miles per week with 2 workouts (strength-based xc type) and a long run. I am no stranger to lifting and have pretty good numbers for power clean, squat, deadlift, etc.

GPS in the city is notoriously bad. On top of difficult to estimate since you stopped at lights, people routinely have 1, 2, 3min mile "best efforts" on strava in NYC. Best not to pay attention to it at all.

See if you're anywhere close to 4:11

most likely not accurate anyway wrote:

GPS in the city is notoriously bad. On top of difficult to estimate since you stopped at lights, people routinely have 1, 2, 3min mile "best efforts" on strava in NYC. Best not to pay attention to it at all.

Yeah, I figured as much. Also why I gave so much elbow room with my thread asking if I was in at least 4:30 shape since training has been so consistent and this was a nice little confidence boost. Thanks for the replies, I'll just use this to keep me motivated for indoor while I build aerobic strength in cross.

Just go do an 1600m time trial on a track wrote:

See if you're anywhere close to 4:11

Just saw this. While that would show me what I can do indisputably, that wouldn't be a beneficial thing to do in the middle of cross putting up a race effort which would either impede a recovery day or be treated as a workout and not give me a big benefit for 8Ks