Notes
OK, I think I'm starting to learn how to do this. This was to be 10 miles w/6@15K-half mara pace. I ran the first mile very easy, going from 11:00 to 9:54 over the course of it at incline of 1. I then ran another at about 10:00 effort, then went and peed. Next mile I gradually crept up towards 9:00 effort, then started the LT portion of the run. First 1.5 miles@8:20 pace, each half mile at 0, 0.5 and then 1 incline. Next 1.5 miles@8:13 pace, each half mile at 0, 0.5 and 1 incline. Next 1.5 miles @8:06 pace, each half mile at 0, 0.5 and 1 incline. Last 1.5 miles@8:00 pace, each half mile at 0, 0.5 and 1 incline. Then last mile at about 10:20 effort and half mile walk to cool down.
This was somewhat hard but the stepback each 1.5 miles made it possible. Average turned out to be 8:20, so that's OK--not where Pfitz says I should be but I felt pretty much under control the whole time and THAT has not always been the case....I will use this pattern again.
Effort levels pan out like so, taking it in half mile increments: 8:40, 8:30, 8:20, then 8:33, 8:23, 8:13, then 8:26, 8:16, 8:06 and finally 8:20, 8:10, 8:00.