A time of 9.33 was the pace for the mile on the True Treadmill and was 13 seconds faster than the previous mile.  The average speed was 6.2 and the maximum speed was 8.2.  The initial speed was 6.2 with an increase at .75 miles to 6.3 and increased at .85, .90, and .95 miles from 6.4 to 8.2.  Exercises were performed before and after the run for less than 1 minute.  I watched the following videos:  Allie Ostrander (Testing My Fitness for the US Championships ft. David Roche), Coach Holly (How to Run a Mile Without Stopping | Track Progression!), and MK (How to Speed Up Easy Pace from 11 min to 9 min per mile).  I walked a total of two miles before and after the run.   After the run,  I lifted dumbbells at 25 pounds 5 times.