Evangel

About Me
I first started running in 1983, when at 38 I realised that I was pretty unfit. I've nearly always trained alone. I did my first proper race in 1985 - a 10K. I did a couple of Half-M's, and then the Dublin Marathon at age 50. From then my running was erratic until the end of 2007 when I started running regularly again on a small scale. I'm now 75 - which sounds very old! On 7th October 2010 I achieved 2 targets (PTL) - sub 24 minute 5k and a WAVA over 70%; in fact I did the 5k in 23:26 and got WAVA score 70.93%. Since June 2011 I had a problem in left leg with acute pain at times, finally diagnosed as Spinal Stenosis, which has greatly affected my performance. In 2016 I got back a little of my former running fitness. On April 30th I recorded my best parkrun to date, 26:08 - WAVA score of 67.44%, which was my best WAVA for 5 or 6 years. Eventually I hope to achieve a 70% WAVA again, if only through age! Show More...

About Me

I first started running in 1983, when at 38 I realised that I was pretty unfit. I've nearly always trained alone. I did my first proper race in 1985 - a 10K. I did a couple of Half-M's, and then the Dublin Marathon at age 50. From then my running was erratic until the end of 2007 when I started running regularly again on a small scale. I'm now 75 - which sounds very old!
On 7th October 2010 I achieved 2 targets (PTL) - sub 24 minute 5k and a WAVA over 70%; in fact I did the 5k in 23:26 and got WAVA score 70.93%.

Since June 2011 I had a problem in left leg with acute pain at times, finally diagnosed as Spinal Stenosis, which has greatly affected my performance. In 2016 I got back a little of my former running fitness. On April 30th I recorded my best parkrun to date, 26:08 - WAVA score of 67.44%, which was my best WAVA for 5 or 6 years. Eventually I hope to achieve a 70% WAVA again, if only through age!

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Recent Training
9th Apr	General	3mi	1:04:30
8th Apr	General	3mi	1:04:39
8th Apr	General	3.7mi	45:07
7th Apr	General	1.5mi	28:10
6th Apr	General	3mi	37:28

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Best Times
Best WAVA

Dist	Races	1984	1985	1994	1995	2008	2009	2010	2011	2014	2015	2016	2017	2018	2019	2020	PB	WB
1mi	1													8:08 65.37			8:08 8:08/mi	65.37
5km	21					25:14 64.01	24:12 67.33	23:26 70.16		26:42 63.89	26:50 64.25	26:08 66.73	27:00 65.39		28:36 64.46	27:58 65.92	23:26 7:33/mi	70.16
4mi	1						34:10 62.00										34:10 8:33/mi	62.00
5mi	4	35:12 61.49						40:28 66.51		44:48 63.03							35:12 7:02/mi	66.51
10km	3		40:37 66.97					50:55 66.17				58:41 60.91					40:37 6:32/mi	66.97
13.1mi	2			1:35:46 66.69				1:59:03 62.17									1:35:46 7:19/mi	66.69
26.2mi	2				3:40:16 61.32				4:42:06 55.56								3:40:16 8:24/mi	61.32

2020		Result	WAVA	Distance
1 Feb	Brynaman parkrun	28:27	64.80	5km
4 Jan	Brynaman parkrun SB	27:58	65.92	5km
2019		Result	WAVA	Distance
30 Nov	Brynaman parkrun SB	28:36	64.46	5km
16 Nov	Brynaman parkrun	30:07	61.22	5km
2018		Result	WAVA	Distance
3 Nov	Big Fetch Mile - Cardiff PB	8:08	65.37	1mi
2017		Result	WAVA	Distance
13 May	Woodley Parkrun SB	27:00	65.39	5km
2016		Result	WAVA	Distance
3 Sep	Llyn Llech Owain parkrun	29:35	58.95	5km
2 Jul	Sospan Llanelli 10k SB	58:41	60.91	10km
21 May	Whitstable parkrun	28:01	62.24	5km
30 Apr	Swansea Bay parkrun SB	26:08	66.73	5km
2015		Result	WAVA	Distance
5 Dec	Run4All Santa Run	33:36	51.90	5km
31 Oct	Swansea Bay Parkrun SB	26:50	64.24	5km
17 Oct	Woodley parkrun	27:00	63.85	5km
3 Oct	Porthcawl parkrun	27:40	62.31	5km
25 Jul	Porthcawl parkrun	26:52	64.17	5km
7 Mar	Porthcawl parkrun	27:49	61.97	5km
2014		Result	WAVA	Distance
26 Dec	Glynneath 5 SB	44:48	63.03	5mi
6 Dec	Run4All Santa Run	27:06	63.61	5km
9 Aug	Porthcawl Parkrun SB	26:42	63.89	5km
1 Feb	Llyn Llech Owain Parkrun	29:17	58.25	5km
2011		Result	WAVA	Distance
14 May	Orpington Marafun SB	4:42:06	55.56	26.2mi
2010		Result	WAVA	Distance
7 Oct	The Burnham Esplanade 5k PB	23:26	70.16	5km
17 Jul	Swanage Half Marathon SB	1:59:03	62.17	13.1mi
3 May	Shinfield 10K SB	50:55	66.17	10km
15 Apr	Weston Prom Run 8/9 SB	40:28	66.51	5mi
18 Mar	Weston Prom Run 7/9	41:31	64.83	5mi
2009		Result	WAVA	Distance
9 Sep	Yeovilton 5k (Race 6) SB	24:12	67.33	5km
12 Aug	Yeovilton 5K (Race 5)	24:41	66.01	5km
10 Jul	Crymych Fun Run PB	34:10	62.00	4mi
2008		Result	WAVA	Distance
10 Sep	Summer 5km Series Race 6 SB	25:14	64.01	5km
1995		Result	WAVA	Distance
30 Oct	Dublin Golden Pages Marathon PB	3:40:16	61.32	26.2mi
1994		Result	WAVA	Distance
1 Oct	Cispotel Half Marathon PB	1:35:46	66.69	13.1mi
1985		Result	WAVA	Distance
6 May	Shinfield 10K PB	40:37	66.97	10km
1984		Result	WAVA	Distance
23 Jun	Whitchurch 5 PB	35:12	61.49	5mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	30	31	43	12	0	0	0	0	0	0	0	0	116
2024	40	47	47	7	0	0	0	0	0	0	0	0	140
2023	21	29	46	47	65	51	63	42	39	54	43	42	542
2023	1	0	0	2	15	29	13	40	18	37	56	51	260
2022	10	7	0	0	0	0	0	0	3	0	0	0	20
2022	106	102	103	78	88	88	101	56	0	3	12	8	743
2021	7	0	0	0	0	0	0	0	0	0	0	0	7
2021	120	110	132	117	112	114	111	111	107	121	111	102	1365
2020	11	1	0	0	0	0	0	0	0	0	0	12	24
2020	84	95	94	101	104	109	110	115	106	119	120	101	1255
2019	41	0	12	47	70	69	76	78	56	74	86	93	700
2018	58	62	79	85	29	0	5	38	58	66	69	73	622
2017	104	88	116	104	109	41	16	30	54	31	15	44	750
2016	101	109	117	98	95	106	115	120	113	108	78	62	1220
2015	85	80	74	79	86	92	91	73	95	97	76	95	1021
2014	77	76	33	26	85	77	91	79	71	86	73	68	842
2013	47	52	73	55	80	92	77	87	81	87	29	18	778
2012	39	59	71	43	57	74	67	88	67	42	85	78	770
2011	131	142	166	206	55	80	70	22	0	4	61	37	974
2010	93	34	92	84	107	113	80	103	100	113	126	109	1156
2009	61	33	30	43	56	61	71	85	75	92	85	78	770

Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28
1.5mi, 33:04 Walk - General 2 runs: a) Easy-paced 'round the block'+; b)steady-paced down Abernant Road, up main road to bend near top of hill, then return; felt fine. Add a comment 4mi, 48:58 Run - General A steady run along the cycleway between Glanaman & Pontaman; felt quite good; substantial rain during last mile! 22nd Mar 2024, 11:12pm Ebb wrote: Good run Evangel. 23rd Mar 2024, 8:07am 3M wrote: You know the saying... "If it isn't raining, it isn't training!". We done though. 23rd Mar 2024, 10:23am geordiegirl wrote: Roll on spring I’m sick of wind & rain. Well done Ev 23rd Mar 2024, 11:40pm Evangel wrote: Thank you all. Living in South Wales, we maintain that if we didn't run when it's rains, we'd never run! 23rd Mar 2024, 11:51pm geordiegirl wrote: Rather the same up (the real) north. 24th Mar 2024, 6:10pm Columba wrote: Mid Wales the same. I hadn't heard that saying before, 3M, but I like it. Add a comment	2mi, 44:03 Walk - General 2 runs: a)w/u & w/d etc. for run on cycleway at Glanaman; b) steady-paced walk from home down Abernant Road, up main road to bend near top of hill, then return by same route; felt fine. 23rd Mar 2024, 11:38pm geordiegirl wrote: Nicely done. 23rd Mar 2024, 11:43pm Evangel wrote: Thanks. Add a comment 2.2mi, 33:55 Run - Coaching A very easy paced run along the cycleway at Glanaman: 4x6min. & 1x10 min. 23rd Mar 2024, 11:38pm geordiegirl wrote: Great training run 24th Mar 2024, 10:55pm Ebb wrote: A good easy paced run. Add a comment	2.5mi, 55:35 Walk - General 2 walks: a) easy paced walk from home down Llwyn Road, then up main road, then just past the old school turn left up the hill and back down the other side to main road, then return home via Abernant Road; b) steady paced walk from home, down Abernant Road, then up the main road for 1km approx., then return home by same route; felt fine. Add a comment	1mi, 22:37 Walk - General An easy paced walk from home, down Abernant Road, down main road as far as the bus stop by Seion, then return home along the same route; felt fine. Add a comment 4mi, 48:06 Run - General An easy-steady paced run between Garnant & Lower Brynaman; the uphill section was a little challenging as it was steeper than I'm used to; felt OK except the usual lower back pain, which eased whenever I stopped! 25th Mar 2024, 8:46pm Columba wrote: Ah, the challenge of hills... On the other hand, we should be used to them; the difficulty in Wales is to find flat bits. 25th Mar 2024, 8:47pm geordiegirl wrote: Well done Ev you’re really picking up the miles and challenges again. 25th Mar 2024, 8:55pm Evangel wrote: Well you two are quick off the mark! Columba, I've been choosing fairly level paths since my knee injury, as uphill seems to be more challenging than it used to be. I must practise that more. 25th Mar 2024, 8:59pm Columba wrote: It's the downhills that my iffy knee doesn't like. 25th Mar 2024, 10:50pm 3M wrote: Hills? Come to York. We don't do hills! Well done though, Evangrl! Add a comment	4mi, 1:32:54 Walk - General 3 walks: a) Easy paced walk down Abernant & up main road to the junction after the school, then return home; b) easy paced walk down Llwyn Road, then along main road to CKs, lane round the back, then footpath and round bungalows, thyen home via Abernant Road; c) walk via Abernant Road & down main road to traffic calming, then return home; felt fine. 27th Mar 2024, 7:19am Ebb wrote: You're getting some walking miles in! 27th Mar 2024, 4:27pm Evangel wrote: I try to do some walking every day if possible. This is a bigger lot, because Pat an I did an hour long run together in the afternoon. Add a comment	-	1.5mi, 29:35 Walk - General A fairly brisk paced walk from home, down Abernant Road, then down main road, past garage, then return home by same route; felt fine. Add a comment 4.5mi, 56:07 Run - General An easy-steady paced run along the cycleway between Glanaman and Pontaman; first mile I felt somewhat stiff, but after that I felt fine. 29th Mar 2024, 10:29am geordiegirl wrote: Good that the stiffness wore off. Well done 29th Mar 2024, 6:46pm Ebb wrote: A run and a walk today. Well done. 29th Mar 2024, 11:51pm Evangel wrote: Thank you both. 30th Mar 2024, 5:01pm Columba wrote: All sounds good. Add a comment
Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
3mi, 1:11:12 Walk - General 2 walks: a) A slow walk from home, down Llwyn Road, down main road for about 0.7 mls., then back & along Upper Colbren, and on the footpath to bungalows, then home via main road & Llwyn Road; b) a brisk walk from home, down Abernant Road, then up main road almost to top of hill, then return along same route; felt fine. Add a comment	1mi, 21:01 Walk - General A steady paced walk from home, down Abernant Road, down main road as far as bus stop by Seion, then return home by same route; felt fine. Add a comment 4mi, 45:30 Run - General A steady-brisk run along the cycleway between Garnant & Lower Brynaman; felt quite good, and the pace was quicker than I expected. 30th Mar 2024, 10:43pm Ebb wrote: Always nice when the pace is unexpectedly quicker. 31st Mar 2024, 6:49pm Columba wrote: That's good! and a happy Easter. Add a comment	-	-	-	0.7mi, 24:20 Walk - General Walk back home from garage - car for MOT etc.; very slow walk because of sciatica. Add a comment	-
Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
3.5mi, 1:22:23 Walk - General A few walks to and from the garage, re. car problems! Sciatica gradually improving. Add a comment	3mi, 37:28 Run - General An easy paced run along Heol y Gors in both directions - but not simultaneously!; the wind was quite challenging, and the gradient much steeper than recent runs. 7th Apr 2024, 9:13pm Ebb wrote: Well done on your run. The wind has been difficult on my run today too. Add a comment	1.5mi, 28:10 Walk - General A brisk paced walk from home, down Abernant Road, down main road just beyond garage, then return home along same route; felt quite good. Add a comment	3mi, 1:04:39 Walk - General 2 walks from home: a)Down Llwyn Road, down main road to Derwydd Ave., along footpath to Upper Colbren, then return home via main road & Llwyn Road; b)Down Abernant Road, down main road past garage, then return home by the same route; felt fine. Add a comment 3.7mi, 45:07 Run - General A steady paced run from home, down Abernant Road, down main road to Derwydd Avenue, then along footpath to Upper Colbren and then to the bottom, up to the Fire Station, up New Road to the Nursery, then return home by the same route; quite challenging at times as some gradients were rather steep, but managed quite well. 8th Apr 2024, 10:56pm 3M wrote: Nice work on the hills! 13th Apr 2024, 3:19pm Columba wrote: The hills are the icing on the cake... perhaps. Add a comment	3mi, 1:04:30 Walk - General 2 walks from home: a) am to GCG to get bus to Amanford, then later from the bus stop to home; b) steady paced walk from home down Abernant Road, up main road to bend near top of hill, then return home; felt fine. Add a comment	-	-
Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
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