I have been slacking in keeping up with my log. I will try to update it today. I have been busy with school so I have mainly kept to 40 minutes a day on the tread mill doing what I call heart rate fartlek.  I have simplified it a bit. Here is what I do:

Start at 7.5 mph (8 min pace) and run until my heart rate gets up to 120 bpm.
Short rest, then 8.0 (7:30 min pace) until 130 bpm
Short rest, then 8.5 (7 min pace) until heart rate stops going any higher. This point is between 137 and 139 (I consider myself fairly fit when I can run 7 min pace with my hr below 140 bpm.
Short rest, then 9.0 (6:40 min pace) until 140 bpm
Short rest, then 9.5 (6:18 min pace) until 140 bpm
Short rest, then 10.0 (6 min pace) until 140 bpm
Short rest, staying at 10.0 (6 min pace) until 141 bpm
Stay at 6 min pace working my hr gradually up to 158 (my threshold) by the end. This of course requires longer and longer running intervals at 6 min pace and very short rest intervals.

I am bumping it up to 10.2 because at 10.0, I can just about run constantly and keep my hr below 160.

My plan is over the next several weeks/months to work my maximum pace down to 5:20 pace. Maybe by the spring.