Four treadmill miles on Friday...hard effort, but right now that is about a 9:15 pace, which used to be marathon pace. After my warm up I did 1 mile, walked 1 min, 2x .5 miles, and 4x .25 miles, and a cool down. All told, 4 miles, 42 minutes. It felt good! So good that yesterday I did 5.5 miles outside. I consciously ran without a watch and tried to go slow so I could run the whole thing, but only made it 4 miles before walking, then did run/walk for the last 1.5. My hips were tight later, but I feel great today. Not really sore.