My left shin is much more painful then it should be, I iced for like an hour tonight so hopefully the pain goes away before I compete(?) next Saturday. I'm starting to stress out a little bit as the season is coming to it's end. There's still so much up in the air.
   Today I did a lengthy warm-up, around an hour, and worked on a few event specific drills of boxes. I really tried to emphasize a big jump phase.
   Tomorrow may be an off day depending how I'm feeling when I wake up, ab's perhaps.

Physically I felt good today but emotionally I am being torn apart. Today was plyo day, the first actual plyometric workout I've done in what must be three weeks. 120 touches off boxes, bounds and stairs. My ankles feel sore deep within but it won't kill me. Tomorrow I'm going to work on short approach triple jump.

It's been a pretty chill week, my back is still sore from the bus ride in two different spots so I want to let that heal before I dive into anything too strenuous. Yesterday I did a little bit of speed work: 3x35m and 5x80m and followed it up with squats and bench press, five sets of three at 80% and chin-ups and leg curls 5x5.
   Today I was supposed to run 4x200m but the Dalplex was closed today because of a snowstorm so I thought I might as well take advantage of it as a rare off day.

Today was a pretty light day, I didn't get to the gym until late and I was really feeling like I could use an off-day to recover from the soreness in my lower back and left shin. I jump again in two weeks and this time something big is going to happen, not 13.58m something big. I have the adrenaline and everyday I become more well rested, it's inevitable.

This weekend is definitely not what I had hoped for. 13.10m and 6.17m I can't believe how badly I performed. I keep trying to find ways to justify it but no matter how I make sense of it I'll still have doubt in my mind. That's why I HAVE to jump in Gagetown in two weeks. I would probably be better off training through to AUS but I'm desperate.
   Let's start with triple: well besides being stuck on a bus for 14 hours and having about four hours of sleep the shortened runway broke my concentration. I couldn't get my runway down, half the jumps I faulted and on the other half I jump 40cm before the board. I'm just going to assume this won't be a continuous problem.
   Long jump was just as bad, I felt more well rested but due to all the delays I ended up warming up for almost three hours. My first jump was 6.17m and felt terrible. The two jumps I faulted definitely felt like they were over 6.40m but I need to fix the runway. At the next meet I think I'm going to set my runway to 30.80/31.50/35.20

Tomorrow morning I leave for Montreal, competing on Friday-Saturday. I must admit I am quite nervous, the competition itself is meaningless but I still need to get one big jump on paper and this may be my best opportunity.
   My hop must be bigger and more dynamic but I don't want to change it too much and end up jumping like 10.00m. I'm thinking I'll have to start out conservative on my first jump and try to get a safety jump, hopefully a pb, in before I start overhauling anything.

Today's workout was much longer than expected. Originally supposed to be a 30 minute ab circuit and hurdle mobility turned into four hours (and I never got to the hurdles). Some days it seems I can spend hours in the Dalplex without really doing anything at all. I spent about 45 minutes warming up then followed with the core curcuit (3x10x6+15x4). My legs were still sore from yesterday so I spent another 20 minutes rewarming-up and running the softball over my IT bands.
   I started off with five bounds for distance and then moved down to three with a five step approach instead of a three step approach. They felt better than usual and after five sets of each I moved to standing triple, three step and five step. I really tried to focus on driving through the hop and I opening up my arm action. They felt good, by the end I was pretty well clearing the crash mat I had set up. I'm looking forward to seeing if I can translate this power to a full runway on Friday. It hasn't been translated into muscle memory yet so my fear is I won't be able to replicate it or I'll replicate it poorly and wind up jumping poorly. I really need a pb here.