Tis the season to cram all of these into 4 week blocks.
One of the more obvious things I have learned in the past few years (I knew... but now I KNOW), is this simple concept.
"You get stronger during rest". I know it sounds simple, but most of us just run our bodies into the ground thinking we are pushing ourselves for what will end up being a return on strength. Problem is, we rarely allow adequate times of rest and recovery so our bodies can rebuild and come back stronger.
I rested until yesterday, and then hit back hard. My knee is still a little off, so I chose a metcon which would not stress it.
20 minutes, as many rounds as possible
5 Pull ups
10 Push ups
I managed 9 rounds plus one more of pull ups. Interestingly enough, it was hard, but not "killer". I think this one is a lot less taking than Fran because it is all body weight. I have not done a strenght workout for 2 weeks. The rest helped too, as I did not have to do much "chipping". This workout also kind of snapped me back into performance/training mode.
The running workout:
3 minute intervals 6 times
alternate 1 minute rest/3 minute rest between intervals.
Not sure how far I ran, but it was good to "get the lead out". I am doing these outside now, as I really don't care about the distance, just the intensity. If I need accuracy, I will go to a track.
So it is full power until 1 week before Ice Age. Hopefully I can keep up with the fast Lapham boys for at least 20.