Gaining strength, Coach call #4

ELLIPTICAL 20 mins to warm up
STRENGTH 20 mins, 5th coach workout    

I started the coach strength workouts and on the first session burned myself - my lower body was like I'd run a marathon the next few days. I backed off, still only getting one session a week, and since then no real pains. Finally, today I was able to push most all exercises to higher weight or reps and although I was winded during the session I don't feel like I burned again. 

I'm still not quite to AMRAP/Failure on the sets. I'm still doing 15-20 reps as I can. There's still a bit of fear about going too far too fast and injuring something. Excuse or Reason?

Speaking of Excuses and Reasons and Self Talk and Denial.  My coach call yesterday addressed a few issues:

1. Nothing Changes if Nothing Changes. I wrote this across the top of my questions and notes page, and then Patrick was wearing a shirt that says that (it's his quote)! Yikes! What's not changing? I'm still overeating after dinner, I don't leave after dinner and keep munching a bit. I stand to eat and/or hurry and look at my phone. I nom while cooking. I'm not improving my sleep and I'm so tired. I'm not working on flexibility even though I've noted a lack of it. I'm not doing my pre-hab/PT exercises. But to be fair, a LOT has changed: No fruit, <50g carb, IF, fasted workouts. But I need to close the gap on these other goals. 

His changes from last week of reduce slightly from 1300 - I haven't done that either, but I'm also running now 29 miles a week and I don't know if dropping lower is really needed. Yet. 

2. More details on that: I didn't enact his suggestion of dropping the calories, but in light of the 29 miles a week he seemed to back off a little on that. We talked about it, and his suggestion was to reduce the fat added to a recipe. He said maybe half the amount, that would be a lot! 

3. I'm running up to 8 miles at a time, but I'm running the same slow-ish pace each time. I at first blamed it on recovering from ankle surgery, then I blamed it on the transition to a low carb diet, and now I'm blaming it on just not trying to run faster! He suggested speedworkouts, and DUH like I used to do those every week! Remember running Tuesdays At The Track? I miss my Tuesdays. I'm building up my run schedule, up to 4 runs a week, and one of those needs to be speedwork oriented. Patrick said I don't need to be limiting myself to improvement on one run specificity (speed, technical, volume) and suggested I go beyond that. 

So I went to BRR's speedwork plan, and I'll start with that.