Ok to make it easier:
To those who have speeded up or lost weight, what are your staple foods?
I'm trying to cut sugar but I'm ending up with too many carbs. Tried mainly protein which stopped me eating too much but I couldn't speed up. On long runs, literally nothing in the tank. I was averaging 10 min miles and I need to get down to 7m30s max.
Please help an old man...