I ran one mile at a pace of 12:41 with a speed of 4.7 accelerating at .90 miles to a speed of 5.0 on a treadmill at a speed of .2 faster than the previous mile ran.  I worked on warm-up exercises and warm-down exercises before the run for less than one minute.  I walked for approximately 6 miles before I ran the mile and played basketball for 30 minutes.  I viewed Coach Holly's instructional video before the run.  WeWard: 8.14 mi DISTANCE