Hello comrades and welcome to the second improvement megathread of November! 
I hope your November is off to a great start.
Some discussion ideas:
+ How was your week?
+ Do you have some plans for next week?
Poster caption
“Military training for all people is the pledge of victory. A strong working hand with a rifle by the machine.”
Vsevobuch was the U.S.S.R.'s universal military training. By decree, all citizens were obligated to receive basic military training even if they did not join the Red Army. (Written on the machine) “Workers of all countries, unite!”
Good luck with your goals! 
I went for a run in terrible weather, fell, hurt myself and got some mild hypothermia, so I took a couple days off. I eased back in, but I’m back on track with my training plan. I’ll probably skip speed work this week because my knee is still sore.
I’m back on intermittent fasting. It was rough the first couple days, but I’m doing good with it now. Still eating quite a bit of junk, but so far it looks like I’m on track to lose a pound a week. That’s right where I want to be, I want to lose 15 pounds without losing muscle.
Otherwise I’ve been too busy to do my other goals. Every time I sit down to work on my music I either too tired or something comes up.