A little background:

1. I am an off road athlete. This is important because the recovery is different.
2. Running is my weakest link.
3. My distances would be equal to betwen an Oly and HIM if they were on road races.
4. I am over 40. That is important because it impacts recovery, also.

My in season training last year consisted of three runs:
one interval session
one"long run"
one recovery run
The intervals were traded for a brick the month or so before race season.

Two mt bike sessions usually 90-120 mins in length

One swim session from Jan-mid Feb because of swim team practice, and then two swims after mid Feb.

One or two days of weights until race season started, and I have not lifted since May. Mt biking is very upper body intensive, so I am getting a lot of upper body work during my bike sessions.

The days I ran and biked, I ran first since it is the weaker sport.

My off season plans this year are to work on some long slow distance work and lifting Nov and Dec. Mid Jan I plan to start the same pattern as last year.
I am highly motivated to improve my running this season.

Oh and one more thing I must add. During the bulk of what I consider to be my hard training in the winter, I did feel that the focus on running had a negative impact on my mt biking. But I was patient, and then all of the sudden..click, it all fell in to place and I got much stronger. But I had to wait for it.


I hope this helps....