I perfomed at an elite for my age on runninglevel.com on the .20 miles with a time of 1:18 on my 6th run on the treadmill.  Before I ran the 6th time in the evening, I ran on the 2nd run  at 1:21 in .19 miles.  I rested for 10 minutes before running each time.

My warm-up routine consisted of walking three miles on a treadmill.  I performed exercises in under 1 minute.  I performed warm-down exercise for less than 1 minute.