Walked 220 yds to loosen up.
Ran 1100 yds (2.5 laps)
Walked 220 yds
Done in 13:19.
(My workout partner, Rich< did the full mile in 12:00, right on pace).
The trick was that we maintained a 12-minute pace, instead of an 8-minute pace.
I felt as good jogging as I have in years.
Next week I will do three laps non-stop, at least.
A full mile will happen soon.