I started out slowly running an 8 minute pace for a mile or so. Last time I went on the treadmill after a long break I had started out running 7:30 miles, which is fast for me, and I ended up with a calf injury. Better safe than sorry.
I gradually increased my speed until I ran 8.4 mph or a 7:09 pace. Then I kicked it up a few notches until I to a 6:58 pace. That way I was able to run 8.25 miles in one hour, which is pretty decent for me. I added a 5 minute cool down for a total of 8.8 miles or 1/3rd of a marathon. All the while I felt pretty good and I had no problems whatsoever. That is quite reassuring given how close the Boston marathon is. I plan to run more from now until mid April in preparation for the race.
My goal is to qualify again for 2010 so I can run another marathon next year. Three is a charm they say and I would like to run Boston three times. A Boston qualifier also gets me into New York and I am toying with the idea of running NY this year or maybe next. We will see how things develop.