Recovery and a New Plan

I've been away from this log for a long time, basically a loss of interest in tracking all the details of my running. But Don and I are cooking up some 100 mile madness for our birthdays in November, and that plus the fact that I have put on too much weight, and I figure it's worth seeing again if making plans and tracking data will be effective in getting me back in shape. The shin splint on the inside of my left leg has really slowed me down for the past couple of months; I can only assume it is the result of the transition into doing a lot of trail and mountain stuff after having done basically none before. It has been feeling better though, and I figure if I can get up to previous training levels by mid September, I should be able to really work hard for a month after that to get ready for the big event.
I've been thinking about getting into a 10 day training cycle for a while, and this seems like the right timing. As usual with running, I have no idea what I'm doing, but I'll just give it a whirl and see what happens.
I'll plan a cycle at a time depending on how that week's training is going, and these are the elements I plan to include:
Stairs (at my apartment building¥
Trail runs (twice a month if I'm lucky)
Power workouts (plyos, sprints, jump rope, and upper body work outside¥
Back to back long runs (I think a 30/50 combo will be the max, but Don thinks it should be more - he's probably right)
Two a days (combining early morning and evening workouts, not necessarily running only)
Rest (the ever elusive balance of knowing when I need it with trying to train as much as possible)
Nutrition (I haven't tracked how I eat with training before, but I've got to shed 4-5 kgs, so I need to do whatever I can)
More on the first cycle soon.