Hacc Posted January 10, 2018 Share Talking of ASA licenses. I am getting a bit miffed by the delays in issuing the 2018 licences. As I was not licensed last year, I have to pay a temporary licence for each race until ASA sorts out their mess........Hopefully will be sorted out by next week, but I won't be holding my breath. Link to comment Share on other sites More sharing options...
Khronis Posted January 10, 2018 Share Talking of ASA licenses. I am getting a bit miffed by the delays in issuing the 2018 licences. As I was not licensed last year, I have to pay a temporary licence for each race until ASA sorts out their mess........ I'm in the same boat , been told they should be done towards the end of January. Link to comment Share on other sites More sharing options...
flat29 Posted January 10, 2018 Share Good day all you runners. M wife wants to start running again. I would like your help with a new watch for her.She will be using it on the indoor trainer and out on the road. The optionsTomtom runner 3https://www.tomtom.com/en_za/sports/running-watches/ Fitbit ionichttps://www.fitbit.com/ionic Garmin Vivoactive HRhttps://www.garmin.co.za/prod_detail_vivoactiveHR.php?productid=627 Garmin forerunner 35http://www.garmin.co.za/prod_detail_forerunner-35.php?productid=649 Link to comment Share on other sites More sharing options...
Pulse Posted January 10, 2018 Share Good day all you runners. M wife wants to start running again. I would like your help with a new watch for her.She will be using it on the indoor trainer and out on the road. The optionsTomtom runner 3https://www.tomtom.com/en_za/sports/running-watches/ Fitbit ionichttps://www.fitbit.com/ionic Garmin Vivoactive HRhttps://www.garmin.co.za/prod_detail_vivoactiveHR.php?productid=627 Garmin forerunner 35http://www.garmin.co.za/prod_detail_forerunner-35.php?productid=649 A family member has the FR35, and I've tried it for a bit. I really like it, and it also has profiles for cycling and indoor running etc.Its also nice and small on the wrist. flat29 1 Link to comment Share on other sites More sharing options...
Pulse Posted January 10, 2018 Share For those that missed by first attempt at the maths of running here is an update: Sum One: You need to train at least twice the desired race distance within a peek weekly cycle. (ie if you want to run a 42km race, your weekly training load should peak at 85km)Sum Two: One third of the weekly load should be done as a LSD in one day/session. (Thus a marathon LSD should be about 27-30km LSD)Sum Three: Just less than On third of the load should be divided into two or three quality sessions (ie track/Hills/Farleks). Thus you should do 10km sessions two to three times a week hard. This includes 1/3 of that being warm up and cool down. So you get 2km warm up 10 x 500m interval (with say 100m recovery) and a 2km cool down. Or 2km warm up and 3 x 1km hills with 3 x 1km slow/medium returns and then finish with a cool down.Sum four: the remainder last third(pluss) is divided recovery and tempo runs for three/two of the days of about 10-15km each, which can be broken down into a 7km recovery run in the morning and a 7km tempo run in the afternoon.Sum Four: Rest on one day a week...... Basic limitations:The human body starts falling apart if you push further than 100 miles (160km) a week for more than three weeks. The safest "sweet spot" is between 65 and 120km a week for a peak of three weeks. Anything less is to too little anything more you risk overtraining or injury. Never increase a training load by more than 10% a week. Do not jump from the couch to 50km a week, and do not jump from 50km a week to 100km/week in one week. Gradually does it. Do not slack on speed work and do not race on LSD (long slow distance). Let your body decide when it ready to go faster. It will if you follow a programme Alternate hard and soft days. You can probably race about 10-15sec/km faster than your tempo runs. PS never attempt to go at race pace on a tempo run, only use your race pace during interval sessions to programme your "speedometer" and not empty your tank or burn your rubber. (if you have to test your body do a 5km park run, and not a 32km to test your speed a few weeks before a marathon). LSD is done slowly (almost 1min slower than race pace.) It is there to condition your body and mind to the pain and boredom of a 3-4hr race, not to build your VO2 max. Plan a week or two taper before the race. So the peak weeks should be start about 5-6 weeks prior to the event. Assess your fitness now. do the 10% incremental sums. Compare the outcome with desired peak week, pin onto the calendar. So if you are doing 30km a week now and you need to get to 85km peak, that is difference of 55km. Planning for experiential growth on 3km increases and then leveling out for mishaps, you will need about 10-16 weeks to get to peak. Then add 5 weeks to peak train, and you have a plan of between 16 and 20 weeks to populate. (thumb suck maths here, but you get the point) Comments welcomePaddaman, I think these are really nice guidelines. The only thing I do a bit different is work on a 4-week cycle with the weekly increases; so I increase by 10% per week for three weeks, but then on the 4th week I drop to about 5-10% below the 3rd week peak. I just find that as I get older my tendons etc don't adapt as quickly as my muscles do, so dropping back a bit gives me more time to adapt. It does stretch out the programme a bit though. Paddaman 1 Link to comment Share on other sites More sharing options...
Paddaman Posted January 10, 2018 Share Good day all you runners. M wife wants to start running again. I would like your help with a new watch for her.She will be using it on the indoor trainer and out on the road. The optionsTomtom runner 3https://www.tomtom.com/en_za/sports/running-watches/ Fitbit ionichttps://www.fitbit.com/ionic Garmin Vivoactive HRhttps://www.garmin.co.za/prod_detail_vivoactiveHR.php?productid=627 Garmin forerunner 35http://www.garmin.co.za/prod_detail_forerunner-35.php?productid=649A watch with both HR and GPS is very useful for a runner. In the beginning Polar was the standard in HR monitors and Garmin "owned" the GPS space.Sunto entered the market and seriously made a good run for it (often giving functionality at a reduced price).However, with smart phone apps, garmin has been able to package a lot into their "CONNECT" app and network it seamlessly with Strava, making it a winner.Although wrist based HR is convenient and for a beginner all that is necessary, I still want the accuracy of the chest band when running. (so check for compatibility of a chest strap for future upgrades).Although I have not used TomTom, those that have are happy with it. I would look at the watch and its features as well as its "online" apps and its ability to network to strava ext. Often the true interactivity lies in these apps. Personally I have gone a long way with garmin and an a bit of a brand loyalist for garmin. Pulse 1 Link to comment Share on other sites More sharing options...
flat29 Posted January 10, 2018 Share A watch with both HR and GPS is very useful for a runner. In the beginning Polar was the standard in HR monitors and Garmin "owned" the GPS space.Sunto entered the market and seriously made a good run for it (often giving functionality at a reduced price).However, with smart phone apps, garmin has been able to package a lot into their "CONNECT" app and network it seamlessly with Strava, making it a winner.Although wrist based HR is convenient and for a beginner all that is necessary, I still want the accuracy of the chest band when running. (so check for compatibility of a chest strap for future upgrades).Although I have not used TomTom, those that have are happy with it. I would look at the watch and its features as well as its "online" apps and its ability to network to strava ext. Often the true interactivity lies in these apps. Personally I have gone a long way with garmin and an a bit of a brand loyalist for garmin. Thank you for your reply. I will have a look Link to comment Share on other sites More sharing options...
Mats Posted January 10, 2018 Share Can I join the club? SureBut just be prepared to pitch up at your marathon undertrained. SwissVan and Barry Stuart 2 Link to comment Share on other sites More sharing options...
Pulse Posted January 10, 2018 Share A watch with both HR and GPS is very useful for a runner. In the beginning Polar was the standard in HR monitors and Garmin "owned" the GPS space.Sunto entered the market and seriously made a good run for it (often giving functionality at a reduced price).However, with smart phone apps, garmin has been able to package a lot into their "CONNECT" app and network it seamlessly with Strava, making it a winner.Although wrist based HR is convenient and for a beginner all that is necessary, I still want the accuracy of the chest band when running. (so check for compatibility of a chest strap for future upgrades).Although I have not used TomTom, those that have are happy with it. I would look at the watch and its features as well as its "online" apps and its ability to network to strava ext. Often the true interactivity lies in these apps. Personally I have gone a long way with garmin and an a bit of a brand loyalist for garmin.I totally agree with Paddman on this. I don't know the TomTom units at all - I've never tried one.The Vivo range caters more to daily activity tracking (in my opinion), even though the higher vivo units have more to offer.I would still go with the FR35 suggestion - it ticks all the boxed Paddaman suggested, and even though its got wrist based HR, it is compatible with a check strap, which some of the units are not (like the FR30). flat29 1 Link to comment Share on other sites More sharing options...
Paddaman Posted January 10, 2018 Share SureBut just be prepared to pitch up at your marathon undertrained.The rule 6 club: At First Try to Achieve as Much as Possible on a Minimum of Training Mats and Hacc 2 Link to comment Share on other sites More sharing options...
Mats Posted January 10, 2018 Share Hopefully will be sorted out by next week, but I won't be holding my breath. I have put my online enties on hold to see if I dont get my number in time. Link to comment Share on other sites More sharing options...
Hacc Posted January 10, 2018 Share I had a TomTom a couple of years ago. Battery life was terrible, not sure if this is better now. I also didn't like the heart rate monitor, I chafed terribly. It depends on the distance your wife wants to run. This is where the battery life plays a role.GPS is important... and of course Strava/online apps. It really helps to see your progress and it keeps you motivated. I only have experience with Garmin, running and cycling, so I will also go for the FR35. flat29 1 Link to comment Share on other sites More sharing options...
flat29 Posted January 10, 2018 Share I had a TomTom a couple of years ago. Battery life was terrible, not sure if this is better now. I also didn't like the heart rate monitor, I chafed terribly. It depends on the distance your wife wants to run. This is where the battery life plays a role.GPS is important... and of course Strava/online apps. It really helps to see your progress and it keeps you motivated. I only have experience with Garmin, running and cycling, so I will also go for the FR35.Thanks She will not do more than 10 km for now. That is her goal Link to comment Share on other sites More sharing options...
Paddaman Posted January 10, 2018 Share Thanks She will not do more than 10 km for now. That is her goal :D :DWait until she runs the 10km and realizes there is more......You are going to be doing a lot of baby sitting on the early mornings over the weekends........ flat29 and Barry Stuart 2 Link to comment Share on other sites More sharing options...
flat29 Posted January 10, 2018 Share :D :DWait until she runs the 10km and realizes there is more......You are going to be doing a lot of baby sitting on the early mornings over the weekends........haha I know. There goes my cycling time Link to comment Share on other sites More sharing options...
shaper Posted January 10, 2018 Share Good day all you runners. M wife wants to start running again. I would like your help with a new watch for her.She will be using it on the indoor trainer and out on the road. The optionsTomtom runner 3https://www.tomtom.com/en_za/sports/running-watches/ Fitbit ionichttps://www.fitbit.com/ionic Garmin Vivoactive HRhttps://www.garmin.co.za/prod_detail_vivoactiveHR.php?productid=627 Garmin forerunner 35http://www.garmin.co.za/prod_detail_forerunner-35.php?productid=649Garmin without a doubt and the FR35 TomTom is bluetooth and unless you are going to go full on with the bluetooth architecture it is limited as well as the battery life Fitbit Ionic, new on the block and already has issues with connectivity to your phone/app. Plenty written online already where you have to unpair/repair and fiddle to get the data to transfer. Vivoactive or FR35 depending on whether preference is for round or square face. About to be released Garmin FR645 and 645 Music. Not sure when it will be available here https://www.dcrainmaker.com/2018/01/garmin-forerunner-645-music-gps-watch.html My preference is Garmin, it works and has great backup service. seven 1 Link to comment Share on other sites More sharing options...
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