[Thremp]

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You're old.

I like the just under 7 guess if you really dedicate yourself.

I'd probably work on improving your base. When running so few miles each week from what I've read/experienced there is much more to gain by just running more each week than adding sprint workouts.

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LOLOL AV LOLOL cutest little bicep I have ever seen.

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You do realize thats the "sup bro" of T-nation?