I am currently a cadet in ROTC, and 25 years old. I will commission in August and leave for BOLC in October. I am prior enlisted (E5), and back then I averaged a score of 280. I had a little (hip/knee) injury that had me on a "no run" profile for about 5 months about a year ago. Ever since then, I can not seem to get my run below a 15:00! My sit-ups have also dropped by about 5 reps as well. I run for distance (3.5+ miles) three times a week and also run timed miles (normally 7:00) twice a week, but when it times come to execute, I can't get my run right! I am embarrassed to say that I just scored a 252 this morning. I NEED to be back at 280 by time I leave for BOLC and definitely by time I get my first PL assignment. Someone please help or tell me what I'm doing wrong.
Additional info: I'm a "weight lifter" at 210lbs and 14.5% bf (by Army tape test) 2 days out before APFT, I normally do a light, slow 2 mile run. 1 day out, I do a light, slow 1 mile run. Both days I drink over a gallon of water. 1 day out I also eat a ton of carbs in the form of an entire pizza to "carb-up." Day of, I get up early and walk my dog for a half mile, do 10 reps of push-up/sit-ups, drink enough water to hydrate a family of four, then execute. What should I do differently?