Averaging out at roughly 8:30 right now, added about 10-15 seconds onto it from a few weeks ago but not a problem. ADSC tomorrow, good times!

Just got 11:06, which is a 32 second improvement on last time so I'm happy. It was also chucking it down so I had to really slow down on corners, I'm pretty sure if it wasn't raining I would have got under 11.

Got it down to 8:05 this morning and I nearly spewed at the end I gave 100%,don`t think I`m gonna get it much lower than that but I will try!

I posted my run time a few weeks ago from my 2 day selection. I did a 10:16. Yesterday I ran 3 mile and I struggled big time thought I was gonna run it in 25min but I ran the 1st half in 12:15 and the 2nd half in 9:45. So I was happy with that

9.43 about a month ago. hopefully pulled it down..been running 3 times a week since

So pissed off, today was the first time since I started that I've put time on. 18 seconds longer.

I blame that greasy pizza with extra grease I had 2 hours ago. Damn near felt like I was going to s*** my pants every step I took.

I'm not having any more of those, that's for sure.

You deffinately don't want to be eating that kind of thing before you go for a run! Or too often at all really.

Some good complex carbs - wholemeal pasta, brown rice and so on and a source of protein. Plenty of water too.

Aye, too right. My diet is the only thing letting me down, I really gotta get it sorted. Cheers for the tips. I'm drinking a ton of water, I just hate having to go the toilet every 5 minutes.

Protein is lacking for sure, I should up my intake of peanut butter and baked beans.

8.52 pre selection 1.5 mile run .

1.if you want protein get on the meat,milk or eggs
2.your run will be at approx 9:00am meaning you will have just done your team tasks and had your breakfast at 7 therefore whatever you have on the night wont matter and it will be most likley either chicken,roast ham and a selection of veg and a dessert if you want it

with that you wont have a problem passing at adsc unless you tear a quad