Thank's to the help from this group I've learned a lot in the last 8 to 10 weeks. Going from two mile rides which nearly killed me to 60 miles this weekend feeling pretty good. Tomorrow I won't get to ride because "Fay" is coming through town but I don't have any understanding of "intervals" or "recovery rides" Thus far I've simply ridden as far as I could as fast as I could as often as I could. I've lost a little over 10 lbs, tightened my belt several notches, and improved my health and general well being dramatically, but I think I probably need a more thoughtful plan from here on out.
By the way Tom, I got mtb shoes and new peddles and they are great! Now if only I could remember "unclip, then stop" I could stay upright.