my exercise

total running time 38 minutes on a treadmill in Park City.  splits 9:50, 9:19, 9:06, 10:25 (deliberate cool down for last 3 minutes-really slow). At 17:30 I ran a half mile in (9:13, then half mile in 8:57, then 1 minute 30 seconds at 8:49 pace).  By that time we were at 30 minutes and I started going slower.

treadmill again.  30 minutes.  First mile in 9:30.  Second mile 9:10, third mile 8:45.  After warming up for a half of a mile I gradually went faster.  The third mile I upped the pace every quarter of a mile (8:57, 8:49, 8:41, 8:34).  I ran much slower the last 2 minutes and 35 seconds.

teradmill again very early in the morning since we had to check out.  ran for 38 minutes.  first mile 9:35, second mile 9:13, third mile 9:06, then 4 miles at 8:28.  I ran a half mile at 8:19 pace but then slowed a bit.  I would down for the last minute or so of the run.