I realize that I've never clearly stated any of this, so for clarification:
Height: 5' 10"
Weight: 158 lbs
Diet: Lower calorie in the beginning, but now I'm try to eat more meat, less carbs. Not insane about it or anything. No sodas, little refined stuff. Lots of fruit every day. Been eating more healthy and lower calorie for about 2 months (back then was between 165 and 170 pounds).
Goals: Become stronger, faster, and have lower cholesterol. I'd prefer to build muscle and lose fat, but only because they aid my goals otherwise.
On non-simple fit days, I run intervals, play some frisbee, or just do misc non-arm exercises.
On to the work!
total time: 6:20
Ouch. Need to get that below 5 minutes!
Peachtree Roadrace 10k next weekend and I haven't run distance in a while. We'll see how that goes