Lmao i feel bad for the few people in nova that don ' t win trade but have to cary the Nova reputation <| sep |> it would just be for copying files from some sort of portable memory sd card , external harddrive , etc into the NAS not as any form of permanent storage . Currently if I want to move 4 gigs of a movie into my NAS I have to do it over the network , which is tedious enough . Would be great if I could use USB 3 . <| sep |> Would you link to your online guide ? Thanks . <| sep |> I was wondering whether Narkle would get picked up . <| sep |> Month One Run every other day for 3 miles . Does not matter how fast , don ' t pay attention to the clock . You need to build stamina . In between days do a 5 minute plank , 100 body squats and 100 lunges . You don ' t have to do them all in one go . Break down the plank to five 1 minute sessions etc . Plank will strengthen your core which what gives you a good form in running . Lunges and Squats will help build leg muscles for explosive runs . Drink a lot of water throughout the day . This is your lifestyle now . You do this because it is part of who you are , not because it is a requirement to get a job . Month TwoRun every other day for 1 . 5 miles . By now , your body is conditioned to do that much running . Try to do your best . Don ' t aim for your minimum time . Aim for your best time . Still do the plank , squats , and lunges . You are now a running machine . Running is good , running is life . Do stretch before and after every workout . If not , you will get injured . If you ' re a poor runner , chances are you ' re not that good in situps . Having a weak core fucks up your form . Doing planks will fix that problem . Invest in a foam roller for faster recovery . Eat right . Your body needs carbs to fuel your work out and protein to recover . If you ' re on a special kind of diet , ketosis , atkins , southbeach , juice that ' s probably costing you a lot .