High quality training and recovery on the return

I've lost 20 pounds since hiring a powerlifting coach, a track coach, working less, sleeping more, concentrating on nutrition, and putting myself first for once. On Sunday I did deadlifts from the blocks and my biggest weakness, lunges. On Monday my quads and glutes were so sore I dared not do my sprint training for fear of injury. On Tuesday I was recovered enough to do another strength training session. I was able to squat 15 pounds more than I did a week ago. And today I completed 5X125 meter sprints on an incline in front of GI Sanchez middle school before going in to watch my daughter's volleyball game. I already feel faster now with less training than I did earlier this year. Getting enough sleep and not working myself to death is the key to gains. Who knew?