The mile was run at a time of 9.51 on the True treadmill at 8 seconds faster than the previous mile.  The average speed was 6.0 with a maximum speed of 8.0.  The speed was increased from 6.0 to 6.1 when I ran .75 miles and the speed was increased at .85, .90, and .95 miles from 6.1 to 8.0.  The warm-up and warm-down exercises were completed in under one minute.  I viewed the instructional videos of 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).  After the run, I lifted dumbbells at 15 pounds 10 times.  Before the run, I walked for 5 miles.