Here we go again another off season that starts with the need to rehab an injury I have been carrying since the second game of the season and which I am due to have looked at in Hospital over the winter.
Despite the injury (ligaments in left knee) it has been a good season, better by far than season one, and ticked most of the boxes in my two year plan before being eligible (hopefully) for Staffs Senior cricket next year.
I remain cautiously optimistic that the injury is not as bad as the left knee when I had by ACL replaced as it has improved over the season despite still playing and was actually pretty good until the last week of the season when I fielded well for two games in two days and then batted 34 overs!
I am currently half through a two week ‘holiday’ where I am doing nothing other than walk the dogs, stretching my knees (the left one is so much better than it has been for years and the stretching is making it hurt/ache in the same place as my right knee which I see as a good sign – my body is basically still adapting to be used after a 20 year ‘rest’) and hit a few golf balls and the improvement in one week has been significant.
Another positive I take into the off season is that the issues I had with abs, groin and arm have all been fixed. My left hamstring held up well and seems to be responding to the exercises I am doing to rehab my knee(s) as is my right hip. All in all I remain positive that a good off season will see me start next season in good shape.
But what is a good off season?
As before a main focus and one I have really got to get to grips with is weight loss! I have set myself a target of losing 10KG in 100 days!
Rehab is the other initial priority: knee(s), left hamstring and right hip, all of which will benefit from alignment exercises, so this and core strength are the priority pre Christmas.
All being well I will start running in 2023, initially to simulate cricket related activities and then coupled with more bike work I will build up stamina and cardio (neither of which were a big issue this season).
A huge difference from last year is that I will be fit enough to start the Edgbaston Indoor Nets on October 5th as my knee is ok for batting and bowling and I am looking forward to these as they are a great opportunity to work on specifics and I have a much better idea of what I want (and need) to work on. I will also be starting weekly training and practice sessions with some Over 60s teammates in October, initially some throw downs and catching but as knee allows the plan is to just keep the body doing cricket related stuff: catching, throwing, bowling, batting, short runs etc.
I have a six (6) months to really make a difference to my health and fitness and I am really excited and looking forward to it. I have a game of gold arranged (first in 15 years) and would like to play a couple of times a month (time on feet they call it), will walk the dogs as usual, and plan on getting in the pool at the gym most weeks.
As before I will update via the comments below how I am doing (or not).
Focus very much on rest and rehab so walked dogs, stretched a lot and played first game of golf for 15 years!
WEEK 1
19/09 – Abs (430), Walk (2.2m), Stretch
20/09 – Walk (2.2m), Stretch, Golf Swing
21/09 – Walk (2.2m), Golf Range, Abs (430), Stretch
22/09 – Golf Range, Stretch
23/09 – Golf Playing, Stretch, Abs (430)
24/09 – Walk (2.2m), Stretch
25/09 – Walk (2.2m)
Weight Loss – 1KG (133% of target)
% of schedule – 100%
TOTAL
Abs (1290)
Walk (10m)
Stretch (6)
Golf Swing (1)
Golf Range (2)
Golf 18 Holes (1)
% of Schedule 100%
Weight Loss 1KG (133% of target)
WEEK 2
26/09 – Bike (14.3km), Stretch, Abs (430)
27/09 – Walk (2.2m), Stretch
28/09 – Golf Range, Walk (2.2m), Stretch, Abs (430)
29/09 – Rest
30/09 – Golf (18), Stretch
01/10 – Walk (4.4m), Stretch, Abs (430)
02/10 – Run (1.2m), Cricket Outdoor, Stretch
Weight Loss – + 0.3kg
% of schedule – 100%
Two point about this week:
1. Holiday: whilst we haven’t been away we have had a two week break from most things. So apart from walking dogs and stretching I have eaten more than usual, drank a little more than usual and spent a lot more time than usual on the sofa unfortunately watching some very mediocre TV. Ideally I would have had a month to rest the legs in particular but I have so much work to do I need to start, but at the same time I need to monitor if the increased level of pain is a result of the rehab (see below) or damaging the injury.
2. Hard to explain just how much I am trying to change: stride length, alignment when walking, how put socks on! You may laugh but both dressing and driving I have for years bent my legs sideways rather than at 90° and this has put a lot of pressure on my knees and associated tendons and ligaments and I am now trying to align them better which means focusing and re educating my whole body pretty much. Hence, I have a lot of pain and aches in various parts of my body which I need to monitor.
TOTAL
Abs (2580)
Walk (18.8m)
Stretch (12)
Bike (14.3km)
Running Cricket
Running Cardio (1.2m)
Cricket Outdoor (1)
Golf Swing (1)
Golf Range (3)
Golf 18 Holes (2)
% of Schedule 100%
Weight Loss 46.6% of schedule
WEEK 3
03/10 – Walk (2.5m), Stretch, Abs (430), Bike (14.75km)
04/10 – Walk (2.5m), Stretch, Bike (14.75km)
05/10 – Cricket Indoors, Abs (430), Stretch
06/10 – Stretch, Lower, Bike (14.75km)
07/10 – Stretch
08/10 – Stretch, Abs (430), Walk (1.5m) Bike (14.75km), Lower
09/10 – Rest Day
Bit of a restructured week as Tigra sprained paw so was on light duties and Bob couldn’t train on Sunday. Added some extra Bike sessions and Lower for now is being done at home using stairs, step, wobble board and resistance band.
Weight Loss – 0.1kg
% of schedule – 100%
Week 3 has seen me start some light training on bike, strengthening legs and running. Also back in the nets and so far the knees are doing OK.
To be fair the nets are not an issue as don’t do any running but I have been pleased with how the knees have responded to this week.
Only three weeks since end of season and I have more flexibility and range of movement in my knees than I have had for years! My left knee is primarily sore where I am working on realigning the tendons and ligaments. Ditto right knee although the damaged ligament is still sore and the inside of my knee can be really painful at times but I think this is primarily the result of the swelling. 3rd week of 30 before season probably starts so long long way to go but current progress really is encouraging, especially given the priority, focus and time I am putting in.
Both left hamstring and right hamstring better than they have been for years.
The thing with rehab is that it always hurts: you are always pushing to do more, faster, harder, longer etc so the injured areas hurt and other parts of your body effected by the exercises hurt. The best way really of assessing progress is how easy (or not) everyday tasks become: getting out of bed without wincing, walking down stairs without favouring knee, or as I found this week replacing a car seat which put pressure on my knees, back, hip, hamstring and right arm/shoulder that no rehab would reach. And ….. the old body stood up to it really well. I could not have attempted to do this three weeks ago, otr really anytime in the last 15 years so I am taking that as a very good sign!
TOTAL
Abs (3870)
Walk (24.3m)
Stretch (18)
Bike (73.34km)
Running Cardio (1.2m)
Cricket Indoor (1)
Cricket Outdoor (1)
Strength Lower (2)
Golf Swing (1)
Golf Range (3)
Golf 18 Holes (2)
% of Schedule 100%
Weight Loss 40% of schedule
Really not doing well on weight loss at all and I am not eating as much or drinking. Not really doing anything that would be adding much muscle at the moment either.
WEEK 4
10/10 – Walk (2.5m), Bike (14.75km), Abs (530), Stretch
11/10 – Stretch, Walk (2.5m), Bike (13.2km), Run (1m), Lower, Swim (10)
12/10 – Stretch, Abs (500)
13/10 – Stretch, Walk (2.5m), Bike (13.2km), Run (1m), Lower, Swim (10)
14/10 – Stretch, Abs (500), Walking (2.5m), Bike (14.75km)
15/10 – Stretch
16/10 – Walk (2.5m)
Was always going to be an interesting week as although I have more flexibility and range of movement in both knees than for a long time, the inside of my right knee is still very sore at times (hopefully swelling not structural) and the ligament has started aching again whilst at the same time the knee is standing up pretty well to increased use.
First week or training rather than just rehab with a couple of trips to the Gym for some running, weights and swim and I have been really pleased and impressed with how the knee has responded. The fact that both knees have some similar issues since I started rehab is actually encouraging as I am trying to align and increase range of movement in both as well as sort out the inury in right.
But it certainly feels like will be a long winter as a month in and while have made a lot of progress there is a long way to go.
The back of both knees are sore a day after Gym but ease up and the inside of right knee remains most painful, but is easing. The damaged ligament in right feels like is getting a little better.
The realigning of both legs is making a difference to knees and my hope is that most of the discomfort is resulting from this.
On a positive note left hamstring and right hip are really benefiting from this work, although right thigh remains a problem.
Fair to say not doing particularly well on diet. I have cut down but haven’t done anything drastic but the main issue is that when not exercising or doing rehab I am resting legs so overall very sedentary these days. Will improve once I am actually able to train properly as currently I am really just going through the motions to see what I can and can’t do.
Weight Loss – 0.6kg
TOTAL
Abs (5400)
Walk (46.8m)
Stretch (24)
Bike (129.25 km)
Running Cardio (3.2 m)
Cricket Indoor (1)
Cricket Outdoor (1)
Strength Lower (4)
Golf Swing (1)
Golf Range (3)
Golf 18 Holes (2)
Swim (20)
Weight Loss 46% of schedule
WEEK 5
17/10 – Stretch, Walk (4.5m), Upper, Lower, Abs (500), Bike (13.75)
18/10 – Stretch, Walk (4.5m)
19/10 – Stretch, Cricket Indoor
20/10 – Stretch
21/10 – Walk (2.5m), Stretch, Bike (14.5), Upper, Lower
22/10 – Walk (2.5m), Stretch
23/10 – Stretch
Started the week off with a plan to do a specific exercise 3 times a day to try and improve right thigh/hip and decided part way through the week that I needed to focus more on rehab and less on fitness as my knees are struggling and are sore. I remain hopeful this will be resolved as it feels like a result of use and not injury BUT the ligament in my right knee is still far from fixed.
As part of the review I decided that I would cancel the gym membership as I really don’t like gyms – too noisy, too many people, too much hassle – and in reality walking, golf, exercise bike, stretching, core, resistance bands and cricket practise/playing will be more than enough to get me fit and keep me fit at m age and with my various issues!
For now though the priority is to rehab and rest the knees and right thigh, walk the dogs, work on core and stretching and some gentle strength work.
I am really hoping the pain is primarily a result of the rehab work as primarily the pain is the same in both knees and post rehab they feel good but they really stiffen up when not used. That said overall they feel better.
Weight Loss – 0.7kg
* am ok with this as I am not really being that active as I am resting my knees a lot post rehab sessions, and I am not really ‘on a diet’ ….. yet!!
TOTAL
Abs (6400)
Walk (60.8m)
Stretch (30)
Bike (157.50 km)
Running Cardio (3.2 m)
Cricket Indoor (2)
Cricket Outdoor (1)
Strength Upper (2)
Strength Lower (6)
Golf Swing (1)
Golf Range (3)
Golf 18 Holes (2)
Swim (20)
Weight Loss 56% of schedule
WEEK 6
24/10 – Stretch, Walk (4.5m), Abs (500), Upper, Lower, Bike (14.5km)
25/10 – Stretch, Walk (4.5m), Abs (500), Upper, Lower, Bike (14.5 km)
26/10 – Stretch, Golf Swing
27/10 – Stretch, Abs (500), Upper, Lower, Bike (14.5 km)
28/10 – Stretch, Walk (2.5m)
29/10 – Rest Day
30/10 – Stretch
Plan for this week was more walking with dogs, more sessions on bike and more very light strength sessions, with the priority still rehab and rest.
Didn’t quite work out that way due to combination of weather and not feeling 100%.
With no cricket nets or outdoor training scheduled it was a less demanding week on my legs and I have to say they have not felt this good for a long time. Not getting ahead of myself because they are nothing if not volatile but I am happy that they continue to improve.
The quiter week highlighted that focus remains sorting legs out so can do enough training in Q1 to have a good season. To achieve this I do need to lose some weight this year and get fitter, but not at the cost of my knees.
My left knee which has been bad for years has never felt so good. My left hamstring is responding to the exercises. This leg is very much about alignment and mobility and will I am pleased with progress.
My right knee is a lot better. Have full range of movement again, but lingering pain from the injury indicates may be some issues with the ligament, but so far no signs it will restrict what I can do, and this last week it has really improved. The right thigh has responded really well to the new exercises, although some realignment has woken up the right hip problem but think can work on that with another specific exercise.
This is the way it is: as one are improves it has a knock on effect elsewhere but the progress is noticeable.
Weight Loss – + 1.7 kg
TOTAL
Abs (7,400)
Walk (72.5 m)
Stretch (36)
Bike (201 km)
Running Cricket
Running Cardio (3.2 m)
Cricket Indoor (2)
Cricket Outdoor (1)
Strength Upper (5)
Strength Lower (9)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
WEEK 7
31/10 – Stretch, Walk (4.5m), Bike (14.5km), Upper, Lower, Abs (500)
01/11 – Stretch, Walk (2.5m)
02/11 – Stretch, Cricket (Indoors)
03/11 – Stretch, Walk (4.5m), Bike (14.5km), Abs (500), Upper, Lower
04/11 – Stretch
05/11 – Stretch, Abs (500), Upper, Lower
06/11 – Walk (2.5m)
Weight Loss – + 0.5kg
I know is still a long time to the season, but realistically I have at best three months (Nov, Dec and Jan) to get knee sorted and then two months to get fit, which will be fine IF knee gets sorted.
It has improved a lot and there is a limit as to how good the old body will ever get but I do have a fair few moments when I worry as the ligaments are still not great and I am getting a lot of pain on inside of knee post any exercise which I hope is swelling related and not an issue.
Add in a return of the left hamstring and right hip and a right arm/shoulder and it feels like going backwards a bit at the moment.
Wasn’t the best of weeks exercise or diet wise and whilst I should increase my effort with both I think I need to patient and give myself a couple more weeks just focussed on rehab.
TOTAL
Abs (8,900)
Walk (86.5 m)
Stretch (42)
Bike (230 km)
Running Cricket
Running Cardio (3.2 m)
Cricket Indoor (3)
Cricket Outdoor (1)
Strength Upper (8)
Strength Lower (12)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
WEEK 8
07/11 – Walk (4.5m), Stretch, Bike (14.5 km), Abs (500), Upper, Lower
08/11 – Nada, Transport Day.
09/11 – Stretch, Abs (500), Upper, Lower, Cricket (Indoors), Walk (2.5m)
10/11 – Walk (2.5m)
11/11 – Nada, Transport Day
12/11 – Nada, Lazy!
13/11 – Stretch, Walk (4.5m)
Weight Loss – 0.4kg which is at least heading in right direction and not bad given was a pretty inactive week.
Never going to be a great week with two all day transports which really strained my hamstrings, thigh and knee. All recovered very quickly but the drives were very uncomfortable. But very very strange 3/4 of the way through second one knee and thigh stopped hurting. And the day after, Saturday, were better than have been for a long time.
Is tough going as not making huge progress and feel may benefit from a week off from anything other than walking the dogs to give body chance to settle down.
Think will do one more week then see about a lot of rest when Sands in Spain.
TOTAL
Abs (9,900)
Walk (100.5 m)
Stretch (45)
Bike (244.5 km)
Running Cricket
Running Cardio (3.2 m)
Cricket Indoor (4)
Cricket Outdoor (1)
Strength Upper (10)
Strength Lower (14)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
WEEK 9
14/11 – Stretch, Walk (4.5m), Bike (14.5km), Abs (500), Upper, Lower
15/11 – Stretch, Walk (2.5m)
16/11 – Stretch, Cricket Indoor
17/11 – Stretch, Abs (500), Upper, Lower, Bike (14.5km)
18/11 – Stretch, Walk (4.5m)
19/11 – Stretch, Walk (2.5m)
20/11 – Rest Day
Weight Loss – +0.2kg
Felt like this could be an important week as the progress in the last 3 days of last week on my knee was going to be tested with more rehab specific to it and an increase in exercise.
More is less as some say! I am still in a lot of pain and discomfort BUT I remain confident that it is primarily because I am working hard on increasing the flexibility, range of movement and strength is my knees and right thigh/hip in particular.
Encouraging chat with a Dr in the nets this week who said research now suggested avoiding surgery wherever possible and concentrate on rehab and strength. He said my range of movement and flexibility was good and as he sees me bat and bowl every week it was encouraging and appreciated that he took the time to talk to me.
More of the same next week. No running yet and only low resistance on bike as is more about the movement than strength.
TOTAL
Abs (10,900)
Walk (114.5 m)
Stretch (51)
Bike (273.5 km)
Running Cricket
Running Cardio (3.2 m)
Cricket Indoor (5)
Cricket Outdoor (1)
Strength Upper (12)
Strength Lower (16)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
WEEK 10
21/11 – Walk (2.5m), Stretch, Abs (500), Upper, Lower, Bike (14.5km)
22/11 – Stretch, Walk (4.5m)
23/11 – Stretch, Cricket (Indoor), Abs (500), Upper, Lower, Bike (14.5)
24/11 – Stretch, Walk (2.5)
25/11 – Stretch, Walk (4.5)
26/11 – Rest Day
27/11 – Walk (2.5), Bike (14.5), Upper, Lower, Abs (500)
Weight Loss – -0.2kg
Whisper it, but last week I felt that I had finally started to turn the corner. It will no doubt be a long corner and the focus needs to remain on rehab and strength rather than overall fitness and whilst it is tempting to try some running I am going to hold off until the new year.
The knees are still sore and stiff when not used but it does feel like this in mainly due to the rehab which has resulted in much more movement and less general pain, and they are getting stronger!
Big improvement in right thigh and hip and this is most encouraging.
Left hamstring still tight but again, feels better.
Week started well with my best dog walk for a very long time: good pace, strong up the hills, very little pain. Was a little sore the following day but still did a good long walk.
Two days late though …. best my knees, hamstring and thigh have felt for ages but my right buttock!!!! Stiff as a board after some very specific rehab exercises for hip and I was hobbling like an old man. Funny thing my body and a reminder that I have so many parts that need improving.
Next walk – good. Fourth walk – back to being an old man with sore knees (insides), sore right thigh and hip/buttock. But in general feels like making progress.
Fifth walk pain mainly inside of knees.
In general the areas that hurt all feel much better post a rehab session but they then seem to tighten up. This should get better as the body adapts, but the constant pain is a tad frustrating.
My best measure of progress is still the day to day stuff: how stiff and painful getting out of bed (in fact very often in bed), getting up off toilet without using hands (I kid you not this is a huge measure for me and this last week or so I have been doing 10 toilet lunges every day which is a very good sign believe me), walking down stairs, cleaning the house and it is noticeable just how less pain and more movement I have now.
TOTAL (Rehab & Fitness)
Abs (12,400)
Walk (131 m)
Stretch (57)
Bike (317 km)
Running Cricket
Running Cardio (3.2 m)
Cricket Indoor (6)
Cricket Outdoor (1)
Strength Upper (15)
Strength Lower (19)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
WEEK 11
28/11 – Walk (2.5), Stretch
29/11 – Walk (2.5), Stretch
30/11 – Cricket (Indoor), Stretch, Abs (500)
01/12 – Walk (4.5)
02/12 – Walk (4.5), Cricket (Indoor)
03/12 – Rest Day
04/12 – Rest Day
Weight Loss – 0.2kg
And the plan was ….. more of the same!
– Walk Dogs
– Rehab Knee, Hamstring, Thigh & Hip
– Strength (Legs and Upper)
– Stretch
– Cricket Net
BUT …. knees felt really quite sore and we had a busy week around home sorting stuff out so I decided to just walk dogs and stretch (and Cricket) and see if the rest helped them.
Think I hit a bit of a wall as has been a tough 10 weeks and a bit of a roller coaster in terms of progress.
So a much quieter aka lazy week overall. The general trend is that I rehab/exercise and ache after wards, but only for a day or so then it feels like I am a little stronger.
Have Osteopath next week and have booked Sports Therapist because I am increasingly concerned that I won’t be fit enough for next season. I can live with being overweight and unfit if I can get structural issues sorted but if the season started next week I would not be playing.
That said have decided to have a real push for two weeks and do a little running to see how my body reacts. Can then have a few days off over Christmas and sort out a plan for January, February and March – a very key 12 weeks!!!!
TOTAL (Rehab & Fitness)
Abs (12,900)
Walk (140 m)
Stretch (59)
Bike (317 km)
Running Cricket
Running Cardio (3.2 m)
Cricket Indoor (8)
Cricket Outdoor (1)
Strength Upper (15)
Strength Lower (19)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
WEEK 12
05/12 – Stretch, Walk (2.5), Upper, Lower, Abs (500), Bike (14.5)
06/12 – Stretch, Walk (4.5)
07/12 – Stretch, Cricket (Indoor), Running (Cricket)
08/12 – Stretch, Walk (4.5)
09/12 – Stretch, Walk (2.5)
10/12 – Rest Day
11/12 – Stretch, Walk (4.5)
Weight Loss – 0.3kg
Sounded a bit negative last week due to the lack of significant progress which was a little unfair as I have made a lot of progress and continue to do so, but at times my right knee, thigh and hip really do feel like they are never going to be good enough.
Then the next day they feel fine! It is not unusual for me to wake in real pain from my right knee, stretch it (which hurts) and then it feel fine!
By way of example. Sunday night woke up in agony from pain on inside of right knee, mainly as a result of the pressure from angle when sleeping. 5 mins of semi painful stretching later no pain at all. I get this pretty much every time the knee is not moving, so when sat down, driving, sleeping!
Another example. I am having to learn to walk again. I have bad posture but main issue is I shuffle so push my knees forward. Think this is contribution to pain so am learning to pick knees up more, improve posture and pick hip/thigh up as well. Mad I know but years of walking the wrong way could have been causing a lot of the issues.
So this week was going to be a test of my mental strength and my body as I was wanted to really up the rehab work and do a little running!
Tuesday the Osteopath was really pleased with progress. Have pretty much full range of movement (can’t fully straighten knees) and the soreness is probably soft tissue/tendon related with some possible scaring. Is quite likely this will always be the case (old knees), but as is improving hopefully will continue. Got the go ahead to try some light Running for a couple weeks then rest over Christmas.
Wednesday after nets I did some gentle shuttle runs with focus on lifting knees and longer strides. Knees OK but hamstrings felt it!!!
Thursday though I had no after effects at all which was really encouraging.
Friday started treatment with a Sports Therapist who was optimistic that remaining issues with legs and hips are soft tissue and can be improved with treatment.
Early days bit have to say that physically felt better after Friday session than have done for a long time and mentally feeling positive now two experts have basically said the same thing. Doesn’t mean isn’t any long term damage (still waiting on MRI date) and not expecting miracles but I feel more optimistic and very determined.
Another couple of weeks focussed on rehab and light running, then a rest over Christmas before a solid three months.
I am also very relaxed about how much cricket next year and can see a lot of merit if I just play once a week for Staffs and have a net as I really want a full season under my belt so would rather play less and well and not push the body too much.
TOTAL (Rehab & Fitness)
Abs (13, 400)
Walk (158.5 m)
Stretch (65)
Bike (331.5 km)
Running Cricket (1)
Running Cardio (3.2 m)
Cricket Indoor (9)
Cricket Outdoor (1)
Strength Upper (16)
Strength Lower (20)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
WEEK 13
12/12 – Stretch, Upper, Lower
13/12 – Stretch, Walk (4.5)
14/12 – Stretch, Cricket (Indoor), Running (Cricket), Abs (500)
15/12 – Stretch, Walk (4.5), Abs (500), Upper, Lower
16/12 – Stretch, Cricket (Indoor), Sports Therapist
17/12 – Stretch, Walk (3.5)
18/12 – Rest Day
Weight Loss – 3kg which is very unlikely and an example of how my body retains fluid after a far from healthy week(end)
Have to start towards the end of the week with second session with Sports Therapist. She remains confident majority of issues are soft tissue related and whilst this second session was relatively painful it really made a difference. My confidence is increasing that ongoing rehab, regular stretching and a few more sessions will allow me to work on fitness before the season.
Whilst I am far from pain free my stride pattern is longer, my walking pace better, my range of movement better than I can remember, and my mobility increasing.
Friday night I had a net and the difference on my legs was amazing. Far more mobility and I played half a dozen sweep shots which I have not done since returning to the game with no problem at all and no pain the next day.
TOTAL (Rehab & Fitness)
Abs (14, 400)
Walk (171 m)
Stretch (72)
Bike (331.5 km)
Running Cricket (2)
Running Cardio (3.2 m)
Cricket Indoor (11)
Cricket Outdoor (1)
Strength Upper (18)
Strength Lower (22)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
Sports Therapist (2)
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
Pingback: Mid Season Report – Chris Marshall
WEEK 14
19/12 – Stretch, Walk (2.5), Abs (500), Upper, Lower, Bike (14.5)
20/12 – Stretch, Walk (2.5)
21/12 – Stretch
22/12 – Stretch, Walk (2.5), Abs (500), Upper, Lower
23/12 – Rest Day
24/12 – Stretch, Walk (2.5)
25/12 – Rest Day
Weight Loss – 0kg NOT fluid retention then, just getting fatter!!! Not 100% true as body shape hasn’t changed that much and I do have a lot more muscle.
Was always going to be a lazy week, but I should have done more.
Am not sure if my body feels better or worse for the rest?!
Think it is going to be a very tough three months getting anywhere near where I want to be, but I am really keen to get started.
Fed up with level of fitness, body shape and unhealthy aspects of lifestyle.
Between Cottage, Spain, Sands, Animals, Parents, Cricket and NBCC I have pretty much all I am interested in and so for the foreseeable if it isn’t associated with one of the above it is not going to factor in my life.
TOTAL (Rehab & Fitness)
Abs (15.400)
Walk (181m)
Stretch (77)
Bike (346 km)
Running Cricket (2)
Running Cardio (3.2 m)
Cricket Indoor (11)
Cricket Outdoor (1)
Strength Upper (20)
Strength Lower (24)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
Sports Therapist (2)
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
Pingback: Dry January #36 – Chris Marshall
WEEK 15
26/12 – Walk (2.5), Stretch
27/12 – Rest Day
28/12 – Walk (2.5), Stretch
29/12 – Abs (500), Upper, Lower
30/12 – Rest Day
31/12 – Walk (4m)
01/01 – Stretch, Walk (2m), Running (Cricket), Upper, Lower, Bike (14.5)
Weight Loss – +0.8kg
Was always going to be a quiet/lazy week as wanted to give body a rest and to evaluate how it has improved. Was “worse” though as my body basically told me it had consumed enough crap! Diet and weight loss are a MUST before the season starts.
The next three months need to be tough.
If the season started now I think my knees would cope. Certainly better than last two years! My hamstrings would be sore at first but think would hold up. My right hip/groin whilst significantly better would be the biggest problem.
I have not done anything yet with my arm/shoulder but they would cope. I think they will improve a lot when I start treatment.
I am more optimistic than ever as pretty much all issues have improved, and they all respond really well to treatment so seems no real permanent issues which can’t be improved.
Day 1/90: priority initially is discipline as this a strength that I have lost over the years in Spain. I have regained a lot with my approach to rehab but am going to really need it in order to lose weight and get fit. So today was about ensuring tidied house (good for my general movement) and stretched before walking the dogs. Was a short walk today as we had a lunch with my parents. Cricket training not starting until next Sunday but I did a few shuttles in the garden to test the movement in my legs prior to sports therapist on Tuesday. Diet wise I was pretty good, but we did have a New Years Day Lunch rather than a New Years Eve Dinner this year which was re-arranged at the last minute so whilst I had no alcohol I did eat a steak and some cheesecake, but the main thing today was no snacks, chocolate, crisps etc. Post lunch even managed some strength, core and bike which was on my schedule!
Feeling very confident and focussed. Truth is that whilst my knees still have some way to go if you had told me at the end of the season they would felt this good I would have snapped your hand off and to be honest they feel better now than at anytime in the last 5+ years.
Summary below is how much rehab I have actually done in the 15 weeks since season ended. Nowhere near enough of fitness and haven’t started training so I need these numbers to be much better over Q1 of 2023. The Upper and Lower strength sessions have been very low impact lunges, squates, push ups and arm curls just to keep some balance to exercise and not let them get too much weaker.
TOTAL (Rehab)
Abs (16,400)
Walk (192 m)
Stretch (80)
Bike (360.5 km)
Running Cricket (3)
Running Cardio (3.2 m)
Cricket Indoor (11)
Cricket Outdoor (1)
Strength Upper (22)
Strength Lower (26)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
Sports Therapist (2)
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
WEEK 16
02/01 – Walk Dogs (2.5), Stretch, Rehab, Upper, Lower, Abs (500), Bike (14.5), Running (Cricket)
03/01 – Walk Dogs (2.5), Bike (14.5), Upper, Lower, Abs (500), Rehab, Stretch
04/01 – Upper, Lower, Stretch, Rehab, Abs (500), Running (Cricket)
05/01 – Walk Dogs (2.5), Abs (500), Stretch, Rehab, Upper, Lower, Bike (14.5)
06/01 – Walk (4.5), Stretch, Rehab, Abs (500), Upper, Lower, Running (Cricket), Bike (14.5)
07/01 – Rest Day
08/01 – Walk (2.5), Rehab, Cricket Outdoor, Abs (500), Upper, Lower
Weight: I have never been this heavy at an embarrassing 108kg, although I have looked fatter and in my defence my clothes all still fit and my legs in particular are a lot stronger ie have some muscle.
I have three specific targets in mind:
1) Get down to at least 100 kg before the start of the season and maintain that weight during the season
2) Get down to 95 kg during the next off season.
3) Get as close to 90 kg as possible during the next pre season.
Loss – 2.9kg so obviously most will be retained fluid and rubbish from Christmas.
Rehab: I am only specifically rehabbing my hamstrings, right thigh/groin and right little finger (which is pretty much fixed but it has sort of decided to stop bending at 80 degrees not 9 so I am encouraging it to stop being so lazy)
Fitness: Strength (Legs, Arms and Core), Cardio (Bike and Running – will start at 2 km and maybe work up to 5 km but not worth risking knees as cardio has not been an issue playing so far)
Training: nets (batting, bowling and some shuttle runs), cricket skills (catching, throwing, fielding drills)
Day 2/90: Diet: good, Exercise: good, ache already from consecutive days but that is the initial objective, increase the frequency. Also aiming to be more active overall with regular chores as have quite a few things to get sorted at home and at parents. Walked the dogs earlier, but not as early as plan as not used to getting up and out by 8am which want to do so get the day started with some exercise and have more of the day left to get stuff done.
Day 3/90: Second day waking up with a headache, which feels more detox than my usual muscle/neck related ones. Body does feel like it is expelling more fluid and junk and as I have not had anything sweet for two days it makes sense. Really good session with the sports therapist who is pleased with progress and rewarded me with some extra painful proding, but all for my own good – so they said! Good day on the Diet, although probably ate a few too many nuts!
Day 4/90: No dog walk planned as Physio had suggested a day off post the treatment yesterday. Have to say I can not believe how much better my legs, thigh and hip are today. Genuinely best they have been for years. Have no doubt they will tighten up again but it is so encouraging that they can feel this good so I know the hard work is paying off, and worth it. Anyway couldn’t resist trying out some very gentle shuttles and running. Very very pleased with how more relaxed legs are, a little discomfort in hamstrings but that was it. Not best day on Diet as at parents so had a couple chocolate biscuits and an ice cream.
Day 5/90: was incredibly impressed to wake up and find that although a little stiffer mu thigh and hips still had the full range of movement post last physio session and no adverse effects from the bit of running I did. Walking the dogs was like being a different person with virtually no discomfort in knees and thigh and just a little in hamstrings. No issues on bike or doing other exercise and rehab. Went to Milford nets to observe as they were doing fielding drills and didn’t want to push it.
Day 6/90: My new morning routine: assess how stiff/sore knees and thigh/hip is, get up and see how sore they are and how much movement I have AND so far things are still good. A little less than day after physio but so much better than before. Second test is to assess any soreness from current exercises and again the news so far is really good. Long walk today which was another test and again great news re knees and hip with a small amount of discomfort and much better hamstrings which are tight higher up and I think partly in response to training.
Day 7/90: still feeling much better, but a little sore and stiff so opted for a rest day. Day to day movement is so much better.
Day 8/90: certainly stiffer than start of week but still much better than before. The fact I could do a walk with dogs and then first Outdoor Cricket training was another big tick. Overall a really good week. Priority currently is a little regularly and getting the discipline of sticking to a schedule.
TOTAL (Training & Fitness)
Abs (3,000)
Walk (13.5 m)
Stretch (6)
Rehab (6)
Bike (58 km)
Running Cricket (3)
Running Cardio ()
Cricket Indoor ()
Cricket Outdoor (1)
Strength Upper (6)
Strength Lower (6)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (1)
WEEK 17
09/01 – Walk (2.5), Stretch, Abs (500), Rehab, Upper, Lower, Bike (14.5)
10/01 – Stretch, Abs (500), Rehab, Upper, Lower, Walk (2.5), Bike (14.5)
11/01 – Walk (2.5), Running (Cricket), Cricket (Indoor), Stretch, Rehab, Upper, Lower, Abs (500)
12/01 – Rest Day
13/01 – Stretch, Rehab, Running (Cricket), Bike (15.5), Cricket (Indoor)
14/01 – Stretch, Rehab, Walk (2.5)
15/01 – Running (Cricket) Cricket (Outdoor)
Loss – -0.6kg which is solid but not spectacular but maybe a bit of muscle and certainly too many nuts and protein bars and a few biscuits!
Day 9/90: good start waking up to no adverse reaction of stiffness to the running yesterday. A little sore behind the right knee at the moment where I damaged the ligament but no swelling so I think this is just scar tissue adapting to the increased strengthening and running.
Day 10/90: Body still has good movement but is certainly stiffer and sore in the usual places. Think is a combination of physio wearing off and doing a lot more exercise.
Day 11/90: overall things seem to be continuing to improve. Certainly a lot stronger in my legs, movement still very good, little pain where damaged ligament which doesn’t seem to be causing any issues but will find out when start fielding drills in a couple of weeks. Big test today was return to nets at Edgbaston where I did some running, bowled with more flexibility and did a whole session against the bowling machine playing the sweep shot. Whilst there was pain and stiffness in knees, hips and thigh it was less restrictive which was encouraging.
Day 12/90: much needed rest day as have to say knees both sore (hopefully as a result of the exercises) and thigh tighter, but overall muscles not too bad post running and net yesterday. Hamstrings both tight/ache but I think this is primarily reaction to be being used and stretched.
Day 13/90: body seems to have benefitted from the rest especially the knees which are much less sore (behind kneecap) so again the signs are that body is adapting to the increase in rehab and exercise and recovering well. Need to be a lot better on diet really, but 100% so far on no alcohol and vegetarian and significantly reduced the amount of snacks/nuts etc that I eat so will see how the weight loss goes for a couple of weeks.
Day 14/90: no real change. No specific after effects of nets or exercises but knees, hamstrings, and right thigh still stiff and sore. Will carry on with routine and see Physio next week and review. Body still much better overall, as proved by tidying up garage and having more strength and mobility.
Day 15/90: inclement weather and a slightly ill dog reduced the level of activity at the back end of the week, but that no bad thing. I should probably shift schedule now to more intense training with more rest days.
TOTAL (Training & Fitness)
Abs (4,500)
Walk (25 m)
Stretch (11)
Rehab (11)
Bike (102.5 km)
Running Cricket (5)
Running Cardio ()
Cricket Indoor (2)
Cricket Outdoor (2)
Strength Upper (9)
Strength Lower (9)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (1)
WEEK 18
16/01 – Walk (2.5), Stretch, Rehab, Abs (750), Upper, Bike (25)
17/01 – Rest Day & Physio
18/01 – Rehab, Stretch
19/10 – Rehab, Stretch, Lower
20/10 – Walk (2.5), Rehab, Stretch, Running (Cricket)
21/10 – Stretch, Rehab, Upper, Abs (750), Bike (25)
22/10 – Stretch, Rehab, Cricket (Outdoor), Lower
Loss – +0.4kg which is not good at all. Fair enough cold and Tiggy meant not as much walking with dogs, and I did no nets either and I am certainly stronger (more muscle) and I do look thinner BUT I am simply eating too much and I really do need to shed a lot of weight, but at least 5kg before the start of the season!!
Day 16/90: encouraging that no adverse effects to training yesterday, other than expected knees, hamstring and shoulder. Good day exercise wise, not bad on diet.
Day 17/90: no real change but with an injured dog from yesterday, a lost phone to sort out (thanks to injured dog) and a visit to physio it was a good day to have a rest day. Because of Tigra one of us needs to be around all the time for a few days so no nets this week for me either which is probably no bad thing. Physio had a real go at hamstrings and thigh and is really pleased with progress and keeps repeating that they think I am doing really well and can still improve.
Day 18/90: Legs felt good after physio. Lazy day as just had a lot to do and Tiggy still needs watching, and snowed so did a little rehab and stretching and caught up on some tasks!
Day 19/90: continues to be an unstructured week with Tiggy still needing one us to with her at all times, snow/cod making it easier to stay home and a few plans being amended daily it seems making it a tad frustrating BUT my legs feel pretty good and my thigh has really kicked on since the last physio.
Day 20/90: can’t remember last time legs felt this good. Virtually no pain, stiffness or soreness in bed over night. Just a slight niggle behind right kneecap. Hamstrings and thigh continue to be more flexible and less stiff and no adverse reaction to what was my biggest lower body work out so far yesterday.
Day 21/90: really is rather novel sleeping through the night with no pain in either knee and getting up with very little stiffness or soreness in them. Just the remaining niggle behind right knee cap when I sit in bed with knees up. Hamstrings and thigh remain much better and feels there is improvement most days. Have started some exercises on arm/shoulder and that is feeling better as well. Going to start some more intense and specific Cricket training now.
Day 22/90: slight twinge outside of right knee when I do long barrier but I can do them pretty easily and no adverse effect the morning after. More running which is definitely easier than before, with hamstrings, especially right the main issue.
Overall a pretty good week. I am a long way off being fit enough and still have a lot of work to do on strengthening knees and legs, hamstrings (which are biggest restriction to running) and shoulder but I am in much better shape than I was and everything still seems to be responding.
Time now to reduce frequency of training but increase intensity. Put more pressure on body but give it longer to recover. Got ten days and then a week in Spain to give body a rest. Then hopefully full on training until the end of March.
TOTAL (Training & Fitness)
Abs (6,000)
Walk (30 m)
Stretch (16)
Rehab (16)
Bike (145 km)
Running Cricket (6)
Running Cardio ()
Cricket Indoor (2)
Cricket Outdoor (3)
Strength Upper (11)
Strength Lower (11)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (2)
WEEK 19
23/01 – Stretch, Rehab, Abs (750), Upper, Walk (2.5)
24/01 – Stretch, Rehab, Bike (25)
25/01 – Cricket (Indoor), Running (Cricket), Stretch, Rehab
26/01 – Walk (2.5), Stretch, Rehab, Bike (25), Cricket (Indoor)
27/01 – Stretch, Rehab
28/01 – Stretch, Rehab, Walk 2.5), Abs (750), Upper, Lower, Bike (25)
29/01 – Stretch, Rehab, Cricket Outdoor
Weight Loss: -0.7kg which is much better. I certainly look and feel a lot slimmer, and stronger so I really do hope there is muscle being added as well as fat being lost.
Day 23/90: still feel happy with progress body is making, but not weight loss! The answer lies more in increasing cardio exercise than eating less. I do need to eat less snacks (have the odd bad day) but overall I am eating well. Is hard as I need to rest quite a lot post rehab so hopefully can start doing a lot more cardio soon.
Day 24/90: has been interesting seeing how body is connected and learning why certain parts hurt but I had misjudged totally how neglected my body had become and how much was wrong.
Day 25/90: no issues post physio, but no significant change either yet.
Day 26/90: it’s the small things really – walking faster with dogs, getting our of car/bed with virtually no pain in knees, no pain in shoulder/arm when walking.
Day 27/90: body a little stiff and sore after 2nd consecutive net, with last night’s being 90 minutes of bowling. Trying to get arm higher and rotate hips more so is mainly a reaction to that. Everything else is holding up well. Turned into a very lazy day though as legs very stiff and a slight niggle in right knee which I think is muscular and from the bowling the night before.
Day 28/90: not so stiff this morning and niggle in knee seems better and muscular.
Day 29/90: long lie in watching the cricket which is always a test of legs as means a couple of hours with knees raised so Fleur can come under the duvet. Slight niggle behind right knee and right thigh/hip a little sore but all in all feeling pretty positive. Training was interesting. Felt like had no energy and hamstrings really tight until last set of running exercises when they were better than for a long time. Knees holding up well, thigh not too bad and catching really good!!!!
Overall a pretty good week. Maybe not doing enough to really test body but am not getting any muscle stiffness from exercise, just pain etc associated with the various parts of body am working on. The post exercise soreness etc only lasts a couple of days and I am not really resting body that much.
TOTAL (Training & Fitness)
Abs (7, 500)
Walk (37.5 m)
Stretch (23)
Rehab (23)
Bike (220 km)
Running Cricket (7)
Running Cardio ()
Cricket Indoor (4)
Cricket Outdoor (4)
Strength Upper (13)
Strength Lower (12)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (2)
WEEK 20/21
30/01 – Rehab, Stretch, Upper, Abs (750), Walk (2.5)
31/01 – Rehab, Stretch, Walk (2.5), Physio
01/02 – Rehab, Stretch, Cricket Indoor, Cricket (Running), Walk (2.5)
02/02 – Rehab, Stretch
03/02 – Rest Day
04/02 – Another rest day as doing jobs in Apartment.
05/02 – Rest Day
06/02 – Rest Day
07/02 – Rest Day
08/02 – Rest Day
09/02 – Stretch, Rehab, Walk (2.5)
10/02 – Walk (2.5)
11/02 – Stretch, Rehab, Cricket Indoor
12/02 – Walk (2.5), Cricket Outdoor
Weight Loss: – +0.8kg (2 weeks) which basically means I am back to where I was when I started! No huge surprise given the week of inactivity and alcohol in Spain which was actually a good thing overall, but no excused now.
Day 30/90: no adverse effects of training yesterday, slight niggle in knee seems to have almost gone and hamstrings feel pretty good.
Day 31/90: still wake up pretty stiff, but have increases Rehab quite a lot and is to be expected. Physio keeps confirming no swelling, no structural damage and things all responding better each visit. Fact is post visit my body feels really good which proves it CAN so now I need to keep working to get it feeling that way without her hands!!! I have a feeling though that I may well be having a session before the first few games, if not all of them.
Day 32/90: best net session ever I think both in terms of quality of batting and bowling but also just how fluid my legs felt. Had one session batting with coach calling for 1s and 2s which was exhausting but a great confidence builder as to how far my my body has come since end of season.
Day 33/90: no adverse effects from yesterday AND some slight muscle stiffness from exercising new areas!
Day 34/90: body coped with travel to Spain well. Abused it internally catching up with mate so opted for a total rest day!!
Day 35/90: body taking a hammering internally so the rest continued. Is actually good to have a break and the fact I am doing so many tasks is quite a good benchmark for how much better my body actually is.
Day 36/90: made decision to just give my body a break, bit of a holiday.
Day 37/90: as above
Day 38/90: as above
Day 39/90: as above
Day 40/90: first day back in UK and started routine again. Have been really pleased with how much better my body is. GOing to carry on with rehab, stretch and strength but really need to work on cardio as I am getting out of breath very quickly and feel like have a slight chest infection.
Day 41/90: still feeling chesty and a little run down so easing myself back into exercising. Body not feeling too bad.
Day 42/90: still taking it easy, and taking opportunity to see how body reacts to not doing so much. Gentle net session but felt in good touch after the break.
Day 43/90: deliberately not stretching and rehabbing every day as ease myself back in AND want to see how body is reacting, but a really positive outdoor training session with hamstrings much better.
An interesting couple of weeks with more rest than planned but think body needed it and gave a good indication of how much body has improved.
I think it is time to increase the amount of running and see what effect that has on body so have time to recover if it doesn’t go well.
Also need to lose some weight SERIOUSLY. 63 days until the pre season match against Unicorns so minimum of 5kg is 0.08 per day 0.6 per week which really should be achievable!!!
TOTAL (Training & Fitness)
Abs (10,000)
Walk (55 m)
Stretch (30)
Rehab (20)
Bike (220 km)
Running Cricket (8)
Running Cardio ()
Cricket Indoor (6)
Cricket Outdoor (5)
Strength Upper (14)
Strength Lower (12)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (3)
WEEK 22
13/02 – Walk (2.5), Rehab, Stretch, Running (Cricket), Bike (15km)
14/02 – Walk (2.5), Rehab, Stretch, Abs (750), Upper, Lower, Physio
15/02 – Stretch, Rehab, Cricket Indoors, Cricket Running
16/02 – Stretch, Rehab, Walk (2.5), Upper, Lower, Bike (15km), Abs (600)
17/02 – Stretch, Rehab, Walk (2.5), Cricket Running
18/02 – Stretch, Rehab, Bike (15), Abs (600), Lower, Upper
19/02 – Walk (2.5), Stretch, Rehab, Cricket Outdoor
Weight Loss: – -1.1kg which will be a lot of post Spain fluid adjustment, a little more muscle (Haha) and less fat.
Day 44/90: happy that no adverse reactions ti two sessions over the weekend. Knees in particular are sore afterwards but no pain at all (really) in the morning so again evidence that the pain in the knees is referral pain. Time now to shift the focus to weight loss and fitness. Will maintain a rehab routine but that is well established and I can probably relax it a little soon (every other day) and increase the running and strength whilst maintaining the walking and bike
Day 45/90: no adverse effects from yesterday. The pain in knees is certainly related to issues with other parts of body reacting to exercise. Is far less frequent and much less painful.
Day 46/90: again , no adverse effects from slightly increased training and physio, which continues to provide confidence as body really does feel good afterwards. I think the main issues now are hamstrings, scar tissue and general stiffness in legs all of which I think/hope will improve the more I use the body.
Day 47/90: another good net session yesterday. Rotation and flexibility in hip/thigh making a huge difference to my bowling. Hamstrings feel better each time I run, and I think someone has swapped my knees out as they feel better than at anytime in last 20 years.
Day 48/90: really very happy with the way the old legs etc are responding to an increase in exercise and some rather more intense rehab.
Day 49/90: all I can really hope for is that I keep improving, and I am. Did some shuttles last night and once legs warmed up they were the best I have done, but the downside is both knees a little swollen which I think/hope is more to do with the increased rehab on them than the running as no specific pains and both are above the actual knee cap which is an area I am working on. I am not going to be anywhere near as fit as I could be or need to be by the start of the season so managing my game time is going to be crucial.
Day 50/90: somewhat relieved that the swelling from yesterday has reduced and no problems with the knees so fingers crossed it is ‘just’ the effect of putting more strain through the knee as I add more rehab exercises.
TOTAL (Training & Fitness)
Abs (12,000)
Walk (67.5 m)
Stretch (37)
Rehab (37)
Bike (265 km)
Running Cricket (11)
Running Cardio ()
Cricket Indoor (7)
Cricket Outdoor (7)
Strength Upper (17)
Strength Lower (15)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (4)
WEEK 23
20/02 – Walk (2.5), Stretch, Rehab, Bike (15), Running Cricket
21/02 – Walk (2.5), Stretch, Rehab, Upper, Lower, Abs (600), Physio
22/02 – Rest Day
23/02 – Bike (15), Walk (2.5), Stretch, Rehab, Abs (600), Upper, Lower
24/02 – Bike (15), Cricket Running, Rehab, Stretch
25/02 – Walk (2.5), Stretch, Rehab, Cricket Indoor
26/02 – Walk (2.5), Stretch, Rehab, Cricket Outdoor
Weight Loss: – -0.5kg which I am happy with as I am not doing a 100% fullon diet! Second consecutive week losing weight. If I can manage same weight loss for the next six weeks I will happy.
Day 51/90: main issues remain knees which are sore but that tends to wear off when start moving, hamstrings which are much better but still tight but do loosen up, and right thigh/hip which again is so much better but still sore and stiff. Running best it has been for a very long time – short stuff not long distance as have zero breath at the moment.
Day 52/90: best shuttle runs so far last night so no surprise legs a little stiff but no sign of any issues! Started physio on shoulder which she thinks will take 2 or 3 sessions and carry on the Rehab. Think her main focus now will be right hip and thigh, hamstrings and Calves.
Day 53/90: opted for a rest day to see how body was after physio. Continues to get noticeably better every day and my optimism slowly increases but am only focused on playing Staffs Cricket (14-16 Games), NBCC (4 – 6 Games) and training. If I feel strong enough will play more friendlies and maybe some club cricket.
Day 54/90: for the first time in a long time my body is starting to feel ‘normal’ and generally strong all over. Has been a LONG slog and still a lot of work to do but am pretty pleased with myself to be honest.
Day 55/90: steady as she goes sir!
Day 56/90: first net without knee supports as mainly coaching with a little bowling and batting to see how they react. I suspect I will go through the season wearing strong supports when training and light supports when playing but would be great to play without any. Legs felt so much lighter and stronger and general movement more fluid and natural.
Day 57/90: Legs felt very stiff at training, but did more running and some more energetic fielding practice. Days like this make me realise both how far I have come and how far I have to go. I reckon is 75/25 now I will be fit enough to play a full season for Staffs Seniors with a few friendlies thrown in, but very very unlikely will be fit enough to play club cricket as well.
Probably as good a week as I have had so far and a good way to end the latest phase.
I now have six weeks basically to get fit and lose weight! I have been trying a meal supplement which to be honest isn’t great but I am going to give it a month if substituting one meal a day with it and I also hope to use it as my match day food/drink so I am not putting as much bread and other rubbish onto this finely tuned body!!!
TOTAL (Training & Fitness)
Abs (13,200)
Walk (77.5 m)
Stretch (43)
Rehab (43)
Bike (310 km)
Running Cricket (13)
Running Cardio ()
Cricket Indoor (8)
Cricket Outdoor (8)
Strength Upper (19)
Strength Lower (17)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (5)
WEEK 24
27/02 – Walk Dogs (2.5), Stretch, Rehab, Bike (15), Running (Cricket)
28/02 – Rest Day, Physio
01/03 – Stretch, Rehab, Cricket Indoors, Cricket Running, Walk (2.5), Bike (15)
02/03 – Upper, Lower, Abs (500), Walk (2.5), Stretch, Rehab, Cricket Running, Bike (15)
03/03 – Walk (2.5), Cricket Running, Bike (15), Abs (500), Stretch, Rehab, Upper, Lower
04/04 – Rehab, Stretch, Cricket Indoor, Walk (2.5)
05/03 – Stretch, Rehab, Bike (15), Cricket Outdoor
Weight Loss: – -0.2 kg not great, but lot of snacks yesterday, certainly more muscle and another week of loss so can’t complain.
Day 58/90: hamstrings still main area of stiffness. BUT I am doing more rehab on them as well now so that will be contributing.
Day 59/90: rest day as body feeling a little sore, and physio who is now working hard on calves, hamstrings, right thigh and right shoulder as these are the main areas still with some issues. I have 3 more sessions in March, a week off and then will have sessions before and after first two games.
Day 60/90: big test today, full on net session at Edgbaston with no knee supports to see how knees hold up and if they react …… without doubt my best net session fitness and movement wise. Did some good shuttles, bowled OK, batted really well and legs were really good.
Day 61/90: fair to say yesterday was the toughest training day so far for my legs with 2 x shuttles, dog walk, bike and 2 hours in the nets, and all with no knee supports so I was always going to wake up with some trepidation! Fair to say I was stiff, but not overly sore and no swelling so putting that down as a result!
Day 62/90: was really pleased with way body responded yesterday. Was quite stiff but loosened up quite quickly and the majority of the pain was as a result of the exercise rather than the issues with body. Shuttles whilst not pain free in hamstrings and thigh at least represent proper running at a decent pace. Am also getting deeper with squates and lunges and can squat on haunches now – first time in 30 odd years.
Day 63/90: knees a little sore but I think tendons as a result of use of other muscles in legs. Generally stiff from use but legs, hip, thigh, hamstrings feeling so much better.
Day 64/90: good training session as building up distance so did 1 lap, 2 laps, 3 laps of ground. Knees and breath better, hamstrings still tight when running but much better pre and post run.
Fair to say this has been the toughest (and best) week so far both rehab and training and really pleased with the way it has gone.
Diet wise it was OK, but to really be ready for start of season I need to do some (a lot) of running (need to fix shortage of breath) and step up the diet.
TOTAL (Training & Fitness)
Abs (14,200)
Walk (90 m)
Stretch (49)
Rehab (49)
Bike (385 km)
Running Cricket (17)
Running Cardio ()
Cricket Indoor (10)
Cricket Outdoor (9)
Strength Upper (21)
Strength Lower (19)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (6)
WEEK 25
06/03 – Walk (2.5)
07/03 – Walk (2.5), Stretch, Rehab, Abs (600), Upper, Lower, Bike (15), Cricket Running
08/03 – Cricket Indoor
09/03 – Walk (2.5) Physio
10/03 – Stretch, Rehab, Lower, Bike (15)
11/03 – Stretch, Abs (600), Walk (2.5)
12/03 – Bike (15), Cricket Indoor, Stretch
Weight Loss: – -0kg not ideal but did have a Birthday lunch with Dad, some snacks on Saturday and have reduced the amount of running.
Day 65/90: no adverse reaction to last weeks training although my legs are stiff and a knees a little sore. Catch 22 is that I can now do more with my body, but that in itself makes it sore as I use parts I have not used for years and at the same time I can actually work out more so again that adds to the stiffness and soreness. I am going to try less is more i.e. when I work out do more, but give myself more time to recover. That is the plan for March after which I will take a week off apart from walking the dogs and then go into season mode where it will be about maintenance and recovery. I should also try and spend less of my life in training gear!!!! And in the TMI category, I have trimmed hair and beard into Summer mode.
Day 66/90: sore knees and stiff legs! Think going to be like this for a while. Body can do a lot more, but still gets very stiff.
Day 67/90: Legs stuff, but in new places and they do loosen up quite quickly. No alarm bells yet BUT thinking may move week off up a week in case need longer to recover pre season.
Day 68/90: need to change plan. Less of everything, more targeted and more rest. Is good but I need to accept have made great progress with body but focus now is how I will be able to play.
Day 69/90: first day on new schedule. It is really encouraging how much I can do with my legs now and how good they feel when have done all the rehab and stretching. so IF I can stop them being so stiff rest of the time and left calf, right thigh and hamstrings loosen up then I think I will be in pretty good shape.
Day 70/90: an optimistic start to the day as the extra work on legs yesterday has had no adverse effect and they are actually less stiff/sore this morning. My right hamstring was a little pokey last night but that seems to be ok. Famous last words and all that but if I can keep this up I will be very happy.
Day 71/90: has to go down as a good week. Still long way to go, but think am a little bit further round the corner.
TOTAL (Training & Fitness)
Abs (15,400)
Walk (100 m)
Stretch (52)
Rehab (51)
Bike (430 km)
Running Cricket (18)
Running Cardio (4)
Cricket Indoor (12)
Cricket Outdoor (9)
Strength Upper (22)
Strength Lower (21)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (7)
WEEK 26
13/03 – Walk (2.5), Abs (600), Upper, Stretch, Rehab, Bike (15), Cricket Running
14/03 – Walk (2.5), Stretch, Rehab, Lower
15/03 – Stretch, Cricket Indoor, Cricket Running
16/03 – Stretch, Walk (2.5), Abs (600), Upper
17/03 – Stretch, Walk (2.5), Rehab, Lower, Bike (15), Cricket Running
18/03 – Stretch, Abs (600), Cricket Indoor
19/03 – Stretch, Cricket Indoor
Weight Loss: – +0.8kg
Day 72/90: arm sore from bowling. Nets are an issue as do a lot of bowling but doubt I will Bowl much in games. Body not stuff per se from netting, just the usual suspects. Is good that knees in prricular are not causing issues. Running wise it’s the hamstrings, particularly right. Is easier if I don’t pick knees up when running so am trying to learn to run that way.
Day 73/90: more of the same. Focus really is on stretching out the main problem areas.
Day 74/90: think the new schedule is working quite well. I am doing more when I do stuff, but resting more as well and my body seems to be ok with that.
Day 75/90: knees more sore than usual but did faster shuttles yesterday, and first wearing pads. Overall the stiffness seems better.
Day 76/90: slowly slowly. Less is More ….. unbelievable difference since end of season. Issue now really is how much better can I get in time, and how much in time for the season.
Day 77/90: it’s my right hip and thigh which are the biggest issues now. Hamstrings are still a little tight but they stretch so much further now that I think most of the tightness is related to the stretching. Knees will never be perfect but the majority of pain is related to thighs and calves and the fact I am stretching knees so much further now, And calves, they are so much better but need more work. So more of the same really!
Day 78/90: happy with how body is holding up to more Cricket and less rehab/Strength.
Has to go down as a good week again for the rehab and training, but not much really on fitness and diet but if I can blitz the thigh, hamstrings and hip I think I will be in fairly good shape for the season.
TOTAL (Training & Fitness)
Abs (17,200)
Walk (105 m)
Stretch (57)
Rehab (53)
Bike (460 km)
Running Cricket (21)
Running Cardio (4)
Cricket Indoor (15)
Cricket Outdoor (9)
Strength Upper (24)
Strength Lower (22)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (7)
WEEK 27
20/03 – Walk (2.5), Abs (600), Stretch, Rehab, Upper
21/03 – Walk (2.5), Stretch, Physio
22/03 – Stretch, Rehab, Cricket Indoor, Lower
23/03 – Walk (2.5), Stretch, Rehab, Abs (600), Upper, Bike (15), Cricket Running
24/03 – Walk (2.5), Stretch, Rehab, Lower
25/03 – Rest Day
26/03 – Bike (15), Abs (600), Stretch
Weight Loss: – -1.2kg HAPPY with this!
Day 79/90: Feels like the Big 3 – Hips, Thigh and Hamstrings are improving and knees feel pretty good. Shoulder/Arm not great but that is not a huge issue as I wont be bowling that much and it is stringer, Will just need to keep stretching and look at sleeping better position.
Day 80/90: primarily a rest day.
Day 81/90: little sore after physio buy legs felt great in the nets.
Day 82/90: starting to feel a little stronger and a little less stiff.
Day 83/90: still feel like is quite a long way to go but definitely making progress.
Day 84/90: opted for a total rest day, as much to see how it felt!
Day 85/90: another recovery day with a little exercise.
TOTAL (Training & Fitness)
Abs (19,000)
Walk (112.5 m)
Stretch (62)
Rehab (55)
Bike (490 km)
Running Cricket (22)
Running Cardio (4)
Cricket Indoor (16)
Cricket Outdoor (9)
Strength Upper (26)
Strength Lower (24)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (8)
WEEK 28
27/03 – Walk (2.5), Stretch, Rehab, Upper, Abs (600), Bike (15), Cricket Running
28/03 – Walk (2.5), Stretch, Rehab, Lower, Sports Therapist
29/03 – Abs (600), Stretch, Bike (15)
30/03 – Walk (2.5), Stretch, Cricket Indoor
31/03 – Rest Day – Holiday
01/04 – Rest Day – Holiday
02/04 – Rest Day – Holiday
Weight Loss: -0.3kg the one really disappointing area overall although actual weight loss ie fat has been better as have added muscle. Main thing is I have lost around 5kg and the last month has seen a small loss each month which I need to keep up.
Day 86/90: still too stiff in thighs but it eases up quite quickly. Need a pretty intense week and then a weeks rest.
Day 87/90: little concerning how stiff thighs are and that hamstrings still tight but they do loosen up quite quickly and feel great after stretching/exercises
Day 88/90: winding down ready for week off.
Day 89/90: all the usual suspects still need work. They ache stiff/sore every day but a lot less. My mobility and strength are much better. Post physio/rehab/exercise they feel pretty good. Last Indoor net session of the year.
Day 90/90: well I think 7/10. Have no lost anywhere near enough weight, but I have lost quite a bit especially as have more muscle. I am really pleased with the effort I have put in and my body is in much better shape than before, and my knees and legs are better than I ever imagined. Still too stiff, especially hamstrings and hips, but it does all loosen up and my hope is a week off next week will settle things down and then playing will be much better than last two years. I should really take this season off and get it all totally sorted but physio is confident playing will help educate my body as to what it needs to do.
TOTAL (Training & Fitness)
Abs (20,200)
Walk (120 m)
Stretch (66)
Rehab (57)
Bike (520 km)
Running Cricket (23)
Running Cardio (4)
Cricket Indoor (17)
Cricket Outdoor (9)
Strength Upper (27)
Strength Lower (25)
Golf Swing ()
Golf Range ()
Golf 18 Holes ()
Sports Therapist (9)
TOTAL (Rehab)
Abs (16,400)
Walk (192 m)
Stretch (80)
Bike (360.5 km)
Running Cricket (3)
Running Cardio (3.2 m)
Cricket Indoor (11)
Cricket Outdoor (1)
Strength Upper (22)
Strength Lower (26)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
Sports Therapist (2)
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.
TOTAL (Combined)
TOTAL (Training, Fitness & Rehab)
Abs (36,600)
Walk (312 m)
Stretch (146)
Bike (880.5 km)
Running Cricket (26)
Running Cardio (7.2 m)
Cricket Indoor (51)
Cricket Outdoor (10)
Strength Upper (49)
Strength Lower (51)
Golf Swing (2)
Golf Range (3)
Golf 18 Holes (2)
Swim (20) *
Sports Therapist (11)
* not my favourite activity and puts too much strain on knee and I don’t do enough to have any benefit and no longer member of gym.