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Add some tempo running. 20 mins at slightly quicker than you normally run. You will soon notice the difference.

Ive never run an official 5k. Fastest I timed myself is 21:50.

Hi all. Not posted for a while, the black dog came to visit and took some chasing away. Managed to keep up with the running but not so much with the weights.

A question for you who lift...

Hi all

Legs are slightly tired today. 12 miles on Satuday and 20 miles o Sunday!

Well I did a long reply last night on my phone while lying in bed and it did not post.

Im a 41 year old male ives in Birmingham uk. I am 5 7 1/2 and weight about 154 lbs (getting some scales...

Thanks for the reply,

Im 41, 5 7 1/2 and about 154lbs. Getting some scales tomorrow. I seem to be putting some fat on around the lower back at the moment and quite confused by that. When I...

Forgot to post this!

Week 1 20 1 1 Min
Week 2 15 2 1 Min
Week 3 15 3 1min 30 sec
Week 4 12 2 1 min 30 sec
Week 5 12 3 2 min
Week 6 10 2 ...

Hello all again. Ive read the first post on the thread now and the link to body iron. It says have rests of up to 4 mins between sets is that right???

Anyway a bit about me.

I took up...

Cheers for your help mate. I do not want to be big just look good and defined. I have a protein shake so I will have to use that to get the protein. Im not best at the diet thing so thats...

So I should just do enough to help with my strength?

Can I join you. I started a thread about can I run ultramarathons and still build muscle. Did not see this thread!!! Sorry..

So the question is can I? I run between 60 and 70 miles a week,...

TBH the running is the most important! So I will just have to be a scrawny bugger!

Heres to another sober year!

Thanks for the replys. Sorry I never got back earlier been away for a week with no internet.

The more I read about the subject the more it seems like it is very difficult to build muslce. ...

Say you are allergic to alcohol. Makes your heart beat too quick. On meds. Or I just tell people I cannot control it so it is easy not to drink.

So plenty of fish?

Thanks for the reply mate. I want to look ripped but obviously not a big guy. Suppose my main worry is the diet and gettign enough inside ,me!

HI all. Just joined the forum after lurking for a long time and trying to find what Im looking for.

Basically I run lots of miles. 60-70 a week and run ultramarathons. Done a few 50 miles so...

Hi all! New to the forum and the first thread I look out for is the recovery one.
I am fast approaching 2 years off the booze and ***s. Took up running to fill the gap and become hooked on...