First PR of 2016 – 4 Miles

Four miles is an unusual race distance. It certainly isn’t an Olympic distance, and there aren’t that many 4 miles races compared to 5K’s, 10K’s or Half Marathons, but in NYC there are several per year hosted by NYRR and others. I’ve grown quite fond of the distance; just being that almost extra mile longer than a 5K, you can’t go almost flat out like you do in a 5K but you don’t need to hold back as much as you do in a 10K, so it’s a pretty nice distance.

I targeted this race to be my first realistic PR for 2016, and I pretty much race the entire race as I planned, which is a great feeling. My prior PR was 34:27 in 2014, and today I ran 32:19, over 2 mins faster.

I’ve slowly improved from the first 4M race I ran in 2013 (see below). I had a dip in 2015 but overall it’s a pretty decent improvement from my early races to go from around 9:30 min/mile to 8:05 today.

4 Miles 2013 to 2016


Mile was started steady, I actually love a slow start, and in most NYRR races you’re in the crowds anyway, so panicking and flying off isn’t a great idea. I did the first mile in 8:15, which was a little quicker than I expected, but I felt great. Mile two I just kept my breathing the same, but increased my cadence slightly (which is pretty visible below) and completed mile two in 7:45.

Cadence on 4M PR.png
Cadence Against Distance. After passing the crowd in the first mile, I quicken my stride slightly.

Mile three was mostly a slight climb, and this is where I was glad I had not been going any faster, because although the hill had me gasping little, I never felt uncomfortable, and completed it 8:14, which was still way ahead of the pace needed for a PR.

Mile four felt like the hardest mile, but I ran 7:50 again, and looking back at my pace and HR, I can see it was the most strenuous, but no slower than mile 2 which felt pretty good.

So… finally some good running news after a pretty disappointing 2015. I have two more 5K’s in April and then the Brooklyn Half in May.

HR and Elevation 4M PR
GPS’s are never great at capturing pace as the satellite tracking is not always consistent. But the elevation and HR are accurate, so this makes interesting reading for me.