I'm having a hard time adjusting as well - I got done with my first NROWL workout yesteday and thought, that's it? I mean - it was difficult, and I am SORE today....but it was all over in 32 minutes! But hey, if it works and I have extra time on my hands to boot - I'll take it!

FYI, my current "schedule" is:

Monday - AM easy run + lifting (I run to and from my gym, which is about 1.5 miles from home)
Tuesday - roller derby scrimmage
Wednesday - AM easy run, PM lifting
Thursday - roller derby practice
Friday - boot camp or lifting
Saturday - whatever I feel like doing (including rest!)
Sunday - longish run or roller derby practice

It's an ambitious schedule, but I give myself permission to skip when I'm not feeling up to it or to switch things up if, say, the weather's really nice and I'd rather go for a bike ride than something on my schedule. I'm trying not to skip the lifting though. I'm the kind of person who needs to be over-scheduled rather than under. I'm keeping close watch on myself for signs of overtraining, but none yet! Good luck!

oh and I was doing spin 4x per week plus walking before I started lifting and I wasn't really seeing results. Since I started lifting and cut back on the cardio I am seeing way more results.

I am in your boat as far as adding more weight days to my routine. I am a flight attendant so my routine on the road is very flexible. Some hotels have a great workout room, others, not so much. I try to get the bulk of my weight lifting in when I am home at my gym. I try to do one day on, cardio the next, lift again so I am lifting 3 days a week and about 30 min a day on the cardio days. It has been really awesome to see the changes in my body. My arms have a nice shape and I think my legs are looking much better. I think the key is to find balance and make changes that are sustainable for a lifetime and not just something to do for a while. Slow and steady is my motto and I feel great! Good luck to you, I wish you the best!!