It's a nasty winter storm--white-out time here. Sixteen degrees f, and that's the warmest in 4 days!

So, I did the tread/hill-repeats.

After a 2 mile warm up, you go to MP plus 30 or so(7:30/mile for me) and do 400 meters at that pace. Then 400 at 4% speeding up to MP, lowering the grade as you speed up. So 100 meters @7:35-- 4%; 100 at 7:15-- 3%; 100 at 7:00-- 2% and 100 at 6:50 at 1 or 2%. Then, you go 600m at the original 7:30-8:00 pace and repeat. It's not too hard, but you can't cheat on the recovery and jog it. This, I believe, gives a LT element to those 4 miles. For the last two miles, I go 8:00-8:40.

Tread running is so much harder for my psychologically. The fast running seems like outside, but the slow going kills me. That's why I infuse more speed into the runs.
My Pfitz book should arrive this week. I love to read so reading 1 will take less than a week....I'm betting.