Tough it out if you can an train as if you are in competition. That way you build confidence and know that you can still kick in some effort when you feel your weakest.
10 burpees
Pull ups with leg lifts to muscle failure
Run 2 miles with 10 burpees every 1/4 mile
Run 2 miles at race effort
Monkey bars x 2
Chin ups with leg lifts to muscle failure
Stretch
This book has obstacles and exercises that you can adopt to your workout program, check it out:
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