Put your bike on hold for a little while. A couple of 30 minute, hard sessions, and you won’t lose anything.
Here’s something slowman wrote a long time ago that I think fits your situation to a “T”:
“I want 'ol Dan to tell me how I can run a fast 10-k on 20 miles per week.”
here’s how you do it. run 5 times per week.
two of those times run a 3 mile tempo run, with a half-mile of warmup and warm down. there’s 8 of your 20 miles.
once per week run two miles warmup, then run (on a track) a one-mile time trial. in other words, 4 times around as fast as you can. then warm down one mile. tactically, what you do is figure out what high school is on your way home from work, unless it’s too dark out. if so, you might need to do this on a weekend day.
so far we’re up to 12 miles.
now, for the remaining 8 miles, run one easy 5 mile run, and one easy 3 mile run. run these when you feel you need them, that is, if you go out to run one of your tempo runs, and you just don’t feel good, turn that into your easy run and push your tempo run off a day or two.
if you get toward the end of the week and you’ve skipped a day, then take your two remaining runs, and your one remaining day, and turn this into a distance run by adding the mileage up. or, feel free to run a double (run your 3 mile easy run and one of your tempo runs in the morning and evening of the same day).
one more thing. on everything fast—tempo runs and timed miles—make sure you negative split. a good way to make sure you do this is to make your tempo run and out and back. establish a record for this run, but the record can only be “official” if you negative split (run faster back then out). on your timed mile, every lap ought to be the same or faster than the one before.
do this for 10 weeks. don’t start your times miles until 5 weeks into this. that 4 miles will just be another easy run for the first 5 weeks. after theses 10 weeks, you’ll set your 10k PR. if you make it to the race healthy (this is a stressful program. but, you asked for it, didn’t you?).
