Still a relative newb, but I have felt better when I do a few days of higher-instensity/low miles (12-15 miles) and a couple of longer rides (30+) on my days' off.

But then, this comes from a fellow who is seeing an orthopedic specialist in a couple of days to determine if chondromalacia has also produced a Baker's cyst (lump behind my knee), so you might take my training advice with grain of salt.