I ran with a pace of 7:28 for a distance of .37 miles at 2:46 on the treadmill for my run.  My running level was advanced with runninglevel.com at 595 meters.  Before the run, I watched Devon Still run in a video.  My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, 6.0, 7.0 with a brief rest in-between each change of speed.  I rested for 5 minutes before I ran a speed of 8.0 to 8.3 on a treadmill.  Before I worked with the speeds on a treadmill, I performed exercises in under 1 minute.   I performed warm-down exercise for less than 1 minute.