It’s a new year. Resolve to attack your goals instead of hope for them.
4 mile run (or row 7500m) within 20 minutes before or after a competition work session.
This is a low and slow (and not too far) workout. Focus on moving your body after a workout session when you would normally want to sit around and drink protein..
Nutrition tip: Eat some kind of simple carb and a small portion of protein before going out for the run. Proper nutrition over a long workout is something can break you without notice.