Hey Grizzly,
Mind if I chime in on the cardio? I have a little background in conditioning stuff...
If you need to get in shape fast, my advice to you would be similar to what you have already gotten - intervals...maybe some hills...
On the treadmill (human ratwheel), in five minute blocks of time, run for 3 then walk for 2....If you are on a track, run 50 meters then walk 50 meters, repeat..
As for hills, slight grade, sprint up and then walk back down, then repeat...Your legs will be tired as hell but you will have great endurance for your fight...
If you wanna know more about the conditioning or how i know such things drop me a line at
shaboz@ziplip.com......