Time to start training!

So I'm finally settling into a schedule - and I should be able to start running at work soon.  This last week I was still on the summer schedule: 9 miles running, 15 on the bike and some strength training (3:30 total).  My averages for the last 7 weeks: 6 miles run; 11 total (~20 bike/week).  This week my goals are to (1) bike all the way in, (2) run from work, (3) do some intervals and (4) keep up the strength.