My hamstring is coming along but it's still not ready to do anything too intensive yet. I could probably manage some short approach jumps but it's probably best to wait a while longer before jumping into things. My focus right now is just on getting strong and getting back to 100%. I was a little sore from the run I went on yesterday (surprisingly) but it's a good sore, it feels good putting in some work again. When I did squats today I narrowed my stance to shoulder width and used aerobic boxes to monitor the depth--I tapped them at the bottom to stay consistent--this is why the weight was so much lower than usual, I'm trying to build back up deeper and narrower. 
   I started eating fish again yesterday, and I haven't been monitoring my food as closely. I feel much more energetic than I have over the past few months.

TODAY'S WORKOUT

Extended warm-up
Back throws 2x5@6kg
Front throws 2x5@6kg
Hammer throws 2x5@6kg (Each side)
Weights--
Back squats 1x5@225lb's, 1x5@247lb's, 1x5@267lb's, 2x5@278lb's
Glute-ham raises 3x5
Pull-ups 3x5@15lb's
Rows 3x8@50lb's

The season may be over the feeling of failure still remains, today marks the beginning of a new chapter--An injury free 14.50m campaign. It felt good getting back in the weight room again today but it's only day one of the next 16 weeks leading up to Olympic Trials. It was really warm today (10 degrees) so I went for a jog outside which was nice for a change.
   My hamstring still isn't great but it's been worst, I'll probably be able to get up to about 70% speed tomorrow, I wasn't planning on doing intensive for at least two weeks sprint-wise anyways.

TODAY'S WORKOUT
Light 4km jog
Standing med-ball twists 1x10@6kg (Each side)
Sitting 1x10@6kg (Each side)
Lunge-position 1x10@6kg (Each side)
Incline leg raises 3x10
Leg raises 3x10@20lb's
Oblique crunches 3x10@65lb's
Abdominal pull-downs 3x10@170lb's, 2x10@180lb's, 1x5@190lb's. 1x5@200lb's
Twisting incline-leg raises 3x10
Standing twists 3x10@22lb's
Incline dumbbell press 3x5@55lb's

Today was a travel day back to Nova Scotia and my hamstring is pretty messed up, it feels just as bad as it did when I tore it in January, I'm going to try to get into physio tomorrow to get the healing process started right away. I'm getting bored of just sitting around so I think I'm going to go for a light jog and core

   Well the worst case scenario happened, I woke up feeling pretty good, surprisingly good in fact and even the first part of my warm-up wasn't terrible. There were some early warning signs that things would go badly, I could feel acute pain in my hamstring when I moved it in certain directions. I wasn't able to jump at all, when I tried to do my first runway I only got up to 3/4 speed before I felt the familiar snapping sensation that I have felt 4 or five times over the past year. I then tried to wrap it up which did feel like it helped a little but but I knew I wasn't going to be able to jump at 100% effort. I was hoping that by some miracle everyone else faulted and I could jog out a 13.50-13.70m and place respectably. I tried my first jump at about 80% speed but as soon as I hit the bored my hamstring completely gave out and I grabbed it in pain. I lowered my expectation to just getting a jump in so I tried my second jump at 40-50% speed and still couldn't get off the ground and was forced to pass my third jump.
   I don't know how long I will be dry-docked for, I was planning on pretty much taking the next week off before I transition to the outdoor season. I was going to just "play around" in the gym and experiment a few new exercises with low loads but I might have to wait until the end of the week. I'm still hoping I can still do testing on Sunday like I had planned, standing long jump, standing triple jump, standing five bounds and running five bounds. We will see how I am feeling. I also wanted to start attempting an arm and a half take off from 3-5 steps, right now I feel like my right arm which comes over the top is just throwing me off balance and I will be able to get a much better cycle with both arms out front. I'm optimistic about it because whenever I do short approach hops I use two arms and I feel like I'm in a much better position. 14.50m+ this summer.
   It's going to take a couple of days to get over this weekend (maybe break some things, punch some walls ect.) but there's no point in dwelling in the past. It's going to be a really long flight home, I'm hoping I'm able to sleep through it so I'm not stuck in my own mind replaying the tragic downfall of this season which began on the same day I jumped 14.28m on January 14th and pulled my hamstring on my sixth round jump. First thing Monday morning I am going to set up a physio appointment and get things moving on the right path...

Well, I'm about to go to bed. I guess this is it--the last sixth months of training have all been designed to peek tomorrow at 2:45pm... Or has it? I have learned more this season than any season previous, I'm definitely a better athlete than I was in September and no matter how tomorrow goes I'll have no regrets, this isn't the end, this is only the beginning.
Although I set my goal at the beginning of the season at 14.40m I did so optimistically, thinking best case scenario, that's why I only set my summer goal 10cm farther.
So no matter how tomorrow goes I will be able to move forward knowing that the best is yet to come. My hamstring may tear while I'm warming up, it might last a round or two or it might be perfectly fine. I could set a pb over 14.28m and reach the podium or maybe I'll feel flat and jump 13.50m or anything in-between.

No regrets

Some important things I've learned since September:

1. Salt is an important electrolyte and without it one may end up bowed over a hotel room sink and not be able to jump.

2. No matter how flexible you are it is still important to stretch regularly for injury prevention.

3. Eating too little is mentally and physically exhausting and makes training much more difficult than it needs to be.

4. *And most importantly* Never buy a bottle of champagne until you've actually won something.

Well, I went to the track this morning to test out my hamstring and it felt pretty good. I didn't do very much , just some light strides and a couple sets of light bounding. I am glad that I am not competing today but that being said I am optimistic for tomorrow. If I improve as much tomorrow as I did today then I think that I will have a very good day. I am still a little worried that I may relapse but I am ahead of where I thought I would be at this point. It's a competition against myself, it doesn't matter what anybody else jumps I am just trying to jump over 14.28m.

It's impossible to say what is going to happen tomorrow, my hamstring is healing but it might not be quick enough... I'm going to test it out tomorrow--hopefully I'll be able to get to top speed