The mile was run at 9.30 on the True Treadmill.  The run was slightly faster at 3 seconds than the previous mile, with an improvement of 16 seconds within 2 weeks.  The average speed was 6.3 and the maximum speed was 7.9.  The starting speed was 6.3 with an increase at .75 miles to 6.4 and an increase at .85, .90, and .95 miles from 6.5 to 7.9.  Exercises were performed before and after the run for under 1 minute.  I watched these videos before the run:  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 around two miles before and after the run.  After the run at the fitness center,  I lifted 5 pound dumbbells 15 times.