Sick of being weak I dropped to 20 mpw and started doing very difficult body weight circuits for 30 minutes, three times a weak. I do short ~4 mile runs immediately afterwards. On the weekends Ive been doing 8 mile runs on Saturdays which usually takes around 50 minutes and Sunday's I do donut and coffee bicep curls.
My wife has commented on how much better my upper body looks and my running partner who is a very good age grouper says I seem much more comfortable holding 6 minute pace on our weekend runs. I walk around at 190 (I'm 6'2) and am not obsessed with attaining the skinny runner physique.
The only real change I've made diet wise is during the weak I don't drink beer and I don't snack between meals (which isn't an option because we aren't allowed to where I work). Next thing I'll probably do is get on a TRX plan and maybe start doing more focused workouts during the week.