One mile was run at 11:04, which was 25 seconds faster than the mile I ran yesterday on a treadmill.  The speed was 5.4 and then accelerated to 5.6 to 6.0 at .90 miles on the treadmill.  Before I ran the mile, I lifted two 5-pound dumbbells 10 times.  I briefly warmed-up and warmed-down before and after the run and included two exercises from the instructional video from Coach Holly.  Preceding the run, I walked for 5 miles.  I took a brief walk after the run.