I ran with a pace of 7:20 for a distance of .40 miles at 2:56 on the treadmill.  My running level was advanced with runninglevel.com at 643 meters.  I viewed the video by Devon Still before I ran.  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 approximately 1 hour before I ran speeds ranging from 8.0 to 8.4 on a treadmill.  Before I worked on a treadmill, I performed exercises in under 1 minute and walked for approximately one mile.  I performed warm-down exercise for less than 1 minute.