My ten mile 2:30/2:00 twice a week interval run: 99:50, 98:40, 96:00. Wasn't expecting such an improvement. Once a week overhead presses (70lbs) followed by dips, then three days later pullups and shrugs. 13, 15, 17 (but bothers my back a bit, will try doing them seated) 6, 9 (dips). 6, 8, 9 (pullups). Just 120 lbs for the shrugs yesterday and feeling it in my back a bit today during run. Will do the same next week though as I ought to get the back strength back at least to handle that much weight.