The mile was run at a pace of 10:26 at 12 seconds faster than the previous mile on a treadmill.  The speed was 5.7 and increased from 5.8 to 8.0 at .90 miles on the treadmill.   After the run, I lifted 15 pound dumbbells 5 times.  I warmed-up and warmed-down with exercises for under one minute before and after I ran a mile.  Before the run,  I viewed an instructional video from Coach Holly and one on perfect running form.  Before the run, I walked for 2 miles.