I did this right after lifting weights. I wanted a nice and easy 20 min run. The first .5 mile was nasty the legs were feeling the weight lifting (I'm doing 75 squats a week right now) and it took awhile to loosen up.

Once I loosened up it felt nice and easy and my HR actually dropped as I slowly upped the pace (.1 mph per .25 mile). The last lap I decided to stretch it out hard so I kicked it to 6:40 min mile pace and hammered the last lap. First half of that lap went real well toward the end it was getting tough.

I'm thinking I should do some 0.25 intervals at up around 8.5 mph or so since that 9 mph lap went so well.

All in all a pretty decent run to start the week off.