Road running 30:01  3.8 mi (7:54 / mi)
shoes: Adrenaline 16
A fast run around my usual local circuit. I figured I could run it in under 30 min, and I was pretty darn close. I lost a few seconds crossing the road in one place, and the first half-mile was basically a warm-up, and not up to pace. So yes, sub-30 is available.