I ran 19.25 on the treadmill averaging about 8.2 mph (7:20). I wasn't able to run this morning, so the dilemma was how to get in a long run and still watch the basketball and "bracketology" on ESPN. The treadmill was the answer.
My weight is down to 145 now. Down 5 to 7 pounds from my racing weight last year. Hopefully it will translate into faster times.
My body is telling me to back off for a couple days. I'll probably rest tomorrow. Tuesday I will do 60 minutes of cross training in the morning and weights in the afternoon.