I was 3 seconds from elite for my age on runninglevel.com on the .21 miles with a time of 1:25 on the treadmill.  My running level was advanced for my age.  Before I ran the second time in the afternoon, I ran 1:23 in .19 miles.  I rested for 10-15 minutes before running the second time.

My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0 with a 1-minute break in-between each change of speed and a 10-minute break inserted in-between with a 4.0, 5.0, 6.0, 7.0, and a 15-minute break in-between the change of speed with 8.0 on a treadmill.  I rested for 30-40 minutes before I ran twice and the second run was for .21 miles with a speed of 9.0 to 10.0 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.