Kim- It's hard to judge exactly what the "adjusted" time would be, though obviously downhill helps. My thought would be to look at the new paces and see how different they are from the old ones. With a 2.5 min PR, you are looking at a big change...45-50 sec/mile. There's no way all of that is from the course. My thought is to see how the new paces go...and if they are too fast, you can back it up to about 30s faster than before...which would correspond to roughly a 1.6 minute PR.
@ Kim -- CONGRATS ON A HUGE PB. That is a monster PB for a race as short as a 5k. I wouldn't factor in the course in a big way unless the net downhill was just massive. Just hit the new paces hard and you'll see continued improvements.
Here is the map with elevation. It was pretty much flat then downhill but I don't know how to judge it in terms of how significant it was. Felt pretty significant but not steep.
300 feet over the course of 2 miles is pretty significant. I'd ballpark it as worth ~30 sec/mile if I was running it. That would imply about a minute of "advantage" from the downhill.
Thanks Matt, I'll go with that guidance for now. I'm doing another 5k in 2 weeks so I'll use whatever vdot I get from that. I won't expect another PR that's for sure!
Comments
http://www.sdhalfmarathon.com/wp-content/uploads/2013/01/san_diego-5k-map-01_13_2013.pdf