I ran one mile on the treadmill.  The speed was set at 4.5, which is .5 faster for the speed than the previous mile ran two days ago on Monday.  The time was 13:15 for the mile.  I performed 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.  I watched Coach Holly's instructional video before the run.

WeWard: 8.61 mi

DISTANCE