Less Short + Fast

I tried to extend my short and fast run tonight and did rather well. I went two miles instead of one. The last time I ran like that was last October. Whew! I am hoping I can get my short fast run to be a 5k at or under 30 minutes. 

However, in order to run faster I really need to hit the diet side of diet and exercise. 

I need to cut back volume and cut out so many sweets. Sugar and blood pressure on me usually run boarder line. Last time I donated blood my bp was 150/95. That's a little higher than boarder line. 

So, I am not sure which type of runs will help me the most. Short and fast or long and slow. Any ideas?

Last weeks weigh-in: 241.4 

Today's run: