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Evangel M70

About

Race Times

All Races

Mileage

Training

Run4All

Races
34
Miles
10219
WAVA
70.01%
Mile
8:08
5k
23:26
5M
35:12
10k
40:37
Half
1:35:46
Mara
3:40:16

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've done a couple of Half-M's, and then the Dublin Marathon at age 50. Since then I've done very little regular running. At the end of 2007 I started running again on a small scale just before I became semi-retired. I'm now 71 - 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%.

Update January 2013 - Since June 2011 I had a problem in left leg with acute pain at times; it was finally diagnosed as Spinal Stenosis, and after about 21 months of pain, Amitriptyline has made me virtually pain-free. I hope to achieve a 70% WAVA again, but it will take a long time to get back to where I was, as the Spinal Stenosis seemed to retard my pace considerably.
Update September 2016. I have 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 is the best WAVA for 5 or 6 years. This has been in part due to track sessions with Run4All at Neath.

Current Status

I first took up running about 1983. I'm now well into my seventies! My aim is to keep running for as many more years as possible, in order to stay relatively fit. I would also like to get back to 70% in the 5K, which I reached in October 2010.

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Groups

This user is a member of 1000 in 2011, 500 miles in 2009, 500 miles in 2010, 500 miles in 2011, 500 Miles in 2012, 500 miles in 2013, 700 miles in 2012, 700 miles in 2013, 750 miles in 2009, 750 miles in 2010, God Botherers Prayer Chain, God Botherers Union, Welsh Fetch happenings

2020 Targets

RUN
1000

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Swim Totals

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Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	84	95	94	101	104	109	33	0	0	0	0	0	618
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

Sat 13th Jun Jun 13	Sun 14th Jun Jun 14	Mon 15th Jun Jun 15	Tue 16th Jun Jun 16	Wed 17th Jun Jun 17	Thu 18th Jun Jun 18	Fri 19th Jun Jun 19
7mi, 1:20:07 Running - Long Run Easy-steady paced run from home, on main road to Lwr. Brynamman, up the hill, then along Llandeilo Road, down to Garnant, up Garnant Hill & home, with extra loop; the 2 principal hills were tougher than I've done recently, so it was quite challenging, especially the 1ml. continuous uphill from Lwr. Brynamman to top of hill in Lllandeilo Road; no niggles though. 14th Jun 2020, 10:33pm Columba wrote: An hour and twenty... Definitely long, hills too; well done. 15th Jun 2020, 2:58pm Evangel wrote: Thanks. It's a long time since I ran this rather beautiful scenic route; one of the few 'circuits' I can do. Most runs are virtually out and back. 15th Jun 2020, 7:03pm Columba wrote: Same here. There are a couple of circular runs I can do, but both are a bit on the long side, and one takes me along a rather busy road with no footpath. Add a comment	-	5mi, 57:15 Running - General Easy paced run from home via bungalows & footpath to New Road & round Tairgwaith, (past small X-roads), then return home; it felt heavy-going today, with stiff muscles & a little spinal stenosis pain in left thigh; however no serious issues. 15th Jun 2020, 7:01pm Columba wrote: You must be logging quite a lot of miles. Have you any particular target in mind? 15th Jun 2020, 11:13pm Evangel wrote: My current target is 1000 miles for 2020. I'm doing about 24-26 miles each week, and every now and again a lower mileage week. How about you? 16th Jun 2020, 9:22pm Columba wrote: I managed 1,000 miles one year, but it's a long time ago. The last few years I've targeted 700, and achieved it, but last year and this it's 350. Add a comment	3.5mi, 39:01 Running - General Easy paced run from home via bungalows & footpath to New Road, towards Tairgwaith, and the return home via Brynamman Road & main road; inc. 6x strides of approx. 20 secs., the last one 30 secs.; felt OK; weather rather humid. 16th Jun 2020, 9:17pm Columba wrote: Good run. I see you managed to escape the rain. 16th Jun 2020, 10:35pm Evangel wrote: I try to run in dry weather when possible, but sometimes I need to face the glorious welsh weather! It's a useful luxury in retirement being able to choose when to run. 18th Jun 2020, 10:32pm Columba wrote: Sometimes, of course, it rains all day. 18th Jun 2020, 10:39pm Evangel wrote: Oh yes, in fact I have got wet twice this week, but on each occasion the rain came after I had set off. My bad timing! I had planned several days ago not to run today anyway. Add a comment	5mi, 53:27 Running - General Steady-brisk paced run from home, to the surgery, then up New Road & round Tairgwaith as far as small X-roads, then home via footpath & all bungalows;felt quite good; rain started just after I left home! 18th Jun 2020, 10:28pm Columba wrote: Good speed, down in the tens. 18th Jun 2020, 10:41pm Evangel wrote: Thank you, but it was one of those days when the running went quite well. 19th Jun 2020, 7:04pm Columba wrote: Ah, that feels so good. Add a comment	-	3.5mi, 38:21 Running - General A steady/easy paced run from home down Llwyn Road, then along main road towards Rhyd-y-Fro to the cross roads, then return down towards GCG then return home; felt fine. 20th Jun 2020, 7:14am Ebb wrote: You're doing great mileage Evangel. You're over 100 miles ahead of me already! 20th Jun 2020, 12:08pm Evangel wrote: I am very thankful that I have been injury-free now for 15 months, and I have gradually nudged up the weekly mileage - it's currently about 25 miles. Don't worry about your mileage; just enjoy your running whatever. Add a comment
Sat 20th Jun Jun 20	Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22	Tue 23rd Jun Jun 23	Wed 24th Jun Jun 24	Thu 25th Jun Jun 25	Fri 26th Jun Jun 26
7.5mi, 1:26:02 Running - Long Run An easy paced run from home, along main roads to Lwr. Brynamman, then along cycleway (westwards) for 1ml.+, then turn and return along same route home, with an extra 0.5ml. towards Ponty & return; I felt quite well, with no backache or other niggles, but just a little discomfort in upper left thigh on the outside, which eased with massage (on the run), and also achy muscles. 20th Jun 2020, 6:42pm Columba wrote: Nearly an hour and a half, well done you! - Do you take water when you're going to be out that long? 20th Jun 2020, 10:49pm Evangel wrote: Any run for more than an hour, I take Lucozade Sport, but I always dilute it 50/50 because I find it too strong and sweet if undiluted. 21st Jun 2020, 6:22pm Columba wrote: I used to make myself a sports drink consisting of mainly water, plus a little fruit juice, teaspoonful of sugar and pinch of salt. Only for longer runs, though. And occasionally races. Add a comment	-	5mi, 54:49 Running - General Generally steady paced run from home towards Rhyd-y-Fro for 1ml., then return past Abernant Road, and via bungalows to New Road & along for about 350m. then return home; felt fairly supple but not brilliantly so; no niggles; tired after day's work in the garden etc. 24th Jun 2020, 1:26pm Columba wrote: That's a good speed. Gardening can be very tiring. But good strength training if it includes digging, and good fleibility training if it involves stretching and twisting to reach barely-accessible weeds. Add a comment	3.5mi, 39:36 Running - General Easy-steady paced run from home via bungalows & footpath to New Road, along for about 600m., then return home; I felt very tired, and my legs rather stiff after a hard day, so I just let the legs decide how fast or slowly to go - the last mile or so was quicker as I loosened up. 24th Jun 2020, 1:28pm Columba wrote: Leave it to the legs, good idea. Add a comment	5.5mi, 1:03:55 Running - General Easy paced run from home via bungalows & footpath to New Road, to end of King Edward Road, then return by WMC & home; found it very hard going, with weary legs and hot & humid conditions. 25th Jun 2020, 8:43pm Columba wrote: Running in this weather is really tough. Bad enough walking! 26th Jun 2020, 3:51pm Evangel wrote: So I realised to my sorrow! Add a comment	-	3.5mi, 33:26 Running - Progressive A run from home towards Rhyd-y-fro to speed limit change & return; it started at a brisk pace but got faster, and each half-mile 'lap' was quicker than the previous one - from 5:32 to 4:18 per half-mile; my fastest on this route - quite pleased. 26th Jun 2020, 8:48pm Columba wrote: There's a name for that kind of run: progression? - something like that. Impressive speeds, congratulations. 26th Jun 2020, 10:28pm Evangel wrote: Thank you Columba. After my runs on Tuesday & Wednesday were such a hard struggle, and then not running yesterday, it was so refreshing to feel supple and have the feel-good factor. Add a comment
Sat 27th Jun Jun 27	Sun 28th Jun Jun 28	Mon 29th Jun Jun 29	Tue 30th Jun Jun 30	Wed 1st Jul Jul 1	Thu 2nd Jul Jul 2	Fri 3rd Jul Jul 3
7.5mi, 1:25:48 Running - Long Run Easyish paced run from home, round all bungalows to New Road, round Tairgwaith via grid, and back towards home along same route, then towards Rhyd-y-Fro for nearly 1 ml. then return home; I took it slowly as legs tired from yesterday's hard run; felt OK. 27th Jun 2020, 9:59pm Ebb wrote: Great running Evangel especially after a really good paced run yesterday. 27th Jun 2020, 10:09pm Evangel wrote: Thank you Ebb. I knew I would have to take it quite slowly today after a hard one yesterday, or else I'd suffer. It takes me longer to recover at my age! 28th Jun 2020, 6:30pm Columba wrote: Oh, doesn't it just. Take longer to recover. Rain, very windy, and tired legs - another character-forming run. 28th Jun 2020, 10:37pm Evangel wrote: I'm sure you're right Columba, but on balance I would prefer dry weather with little or no wind - and I live in Wales! 29th Jun 2020, 9:34pm Columba wrote: ... and perhaps your character is already formed and doesn't need any more doing to it... Add a comment	-	5mi, 56:56 Running - General Easy paced run from home via bungalows to New Road & round Tairgwaith to the end of houses & then return home; felt OK. 29th Jun 2020, 9:33pm Columba wrote: Well done you. Weather was filthy here today, cold, wet and windy. 29th Jun 2020, 9:40pm Evangel wrote: It was just cloudy and blustery, but no rain. That's fine by me, just challenging at times. Add a comment	3.5mi, 39:32 Running - Intervals Generally easy paced run with 6 strides/short intervals mainly 100-150m. in average pace of 4:36/km.; initially felt stiff, but improved after a mile or so. 1st Jul 2020, 8:49pm Columba wrote: Isn't that always the case, that things feel grim at first but improve after a mile or so? 1st Jul 2020, 8:59pm Evangel wrote: That is often the case, but sometimes things feel good right from the start. 2nd Jul 2020, 6:11pm Columba wrote: Ah... I don't think I get that any more. :-( 2nd Jul 2020, 10:40pm Evangel wrote: Keep hoping, Columba! Add a comment	5mi, 57:13 Running - General Easy-paced run from home to GCG, along some of the roads opposite Rugby Field and Hermon, then round by CK's and footpath, then up road towards Rhyd-y-Fro almost to end of pavement, then back home; found it a bit of a struggle at first, but a little easier later on. 1st Jul 2020, 8:51pm Columba wrote: Struggle at first but easier later - seems to be par for the course. Add a comment	-	3.5mi, 39:43 Running - General I waited all day for rain to ease off, but all in vain, so at 8.30 I went out anyway! Easy paced run towards Rhyd-y-Fro for 1.25 miles then return & on towards GCG for 0.5ml. then home; it was hard-going with the rain and a very strong wind blowing - there was a tail-wind some of the time though! 4th Jul 2020, 3:12pm Columba wrote: A tail wind is good. Pity we can't hoist a sail and really take advantage of it. 4th Jul 2020, 11:09pm Evangel wrote: Yes but that would mean tacking. I anticipate that running in diagonal directions with a sail, and with the restrictions imposed by the width of the road or path would present quite a challenge! 5th Jul 2020, 5:06pm Columba wrote: LOL! When I've been out with the running club, some of them have sometimes engaged in diagonal running while waiting for me to catch up. That was without a sail, though. 5th Jul 2020, 9:46pm Evangel wrote: I think that this discussion is rapidly reaching the level of insanity! 6th Jul 2020, 9:05pm Columba wrote: Maybe already got there. Add a comment
Sat 4th Jul Jul 4	Sun 5th Jul Jul 5	Mon 6th Jul Jul 6	Tue 7th Jul Jul 7	Wed 8th Jul Jul 8	Thu 9th Jul Jul 9	Fri 10th Jul Jul 10
8mi, 1:29:27 Running - Long Run Easy paced run from home along the road to Lwr. Brynamman, along cycleway almost to the Garnant car park, then return; at first legs felt a little stiff, but were soon OK; generally I felt fine; 1st half (mainly downward) in 42:48 (10:42 pace), and 2nd half (mainly up) in 46:39 (11:40 pace); my longest run for several months. 4th Jul 2020, 3:15pm Columba wrote: That's a really good long run. I ought to be aspiring to that kind of distance. 4th Jul 2020, 4:38pm Ebb wrote: That's a great pace on your long run when it's the furthest you've done for a while. 4th Jul 2020, 11:15pm Evangel wrote: Thank you Columba and Ebb. I just want to stretch myself now and again to convince myself that although I'm getting rather ancient, I'm not ready to be put out to grass yet! 5th Jul 2020, 5:06pm Columba wrote: I know the feeling. Add a comment	-	5mi, 55:20 Running - General A steady paced run from home via bungalows & railway line round Tairgwaith to small X-roads, then return home same route; felt quite good. 7th Jul 2020, 8:39pm Columba wrote: That's a good run. 7th Jul 2020, 10:12pm Evangel wrote: Thanks so much. I just felt comfortable and relaxed. Add a comment	2mi, 23:18 Running - General A short run from home at an easy pace towards GCG, along Upper Colbren, and nearly to railway line, then return home; felt OK, but a little tired. 7th Jul 2020, 8:45pm Columba wrote: Not surprised you were tired, as isn't that the second run in one day? 7th Jul 2020, 10:20pm Evangel wrote: Yes, but both were quite short runs. Add a comment 1.5mi, 19:41 Running - Easy A slow run with wifey, who is trying to get back to running after 10 weeks being unwell, so she needed a few stops. 7th Jul 2020, 8:44pm Columba wrote: Glad she's recovering. You could run round and round her while she rests. 7th Jul 2020, 10:16pm Evangel wrote: For most of the breaks we walked a little; it was all about her running - I was doing an additional solo run later. Add a comment	8mi, 1:27:45 Running - Long Run Easy-steady-brisk paced run - same route as Saturday (main rd. to Lwr. Br'man, along cycleway nearly to carpark, then return); at first a little trouble with outer left thigh (Sp. Stenosis prob.), but it eased with a little massaging; otherwise felt fine, and able to go quite hard on the uphill return. 8th Jul 2020, 8:08pm Columba wrote: A good long run and a lot of calories burned, - if you care. 8th Jul 2020, 10:56pm Evangel wrote: I'm on the skinny side of normal, though not underweight, so it's not a big cosideration. I think I need to run about 30 miles to burn off 1lb (with no extra eating). Add a comment	-	-

Dist	Races	PB	WB	1984	1985	1994	1995	2008	2009	2010	2011	2014	2015	2016	2017	2018	2019	2020
1mi	1	8:08 8:08/mi	64.88													8:08 64.88
5km	21	23:26 7:33/mi	70.01					25:14 63.93	24:12 67.22	23:26 70.01		26:42 64.60	26:50 64.95	26:08 67.44	27:00 65.06		28:36 64.07	27:58 65.52
4mi	1	34:10 8:33/mi	61.30						34:10 61.30
5mi	4	35:12 7:02/mi	67.16	35:12 62.33						40:28 67.16		44:48 64.30
10km	3	40:37 6:32/mi	67.76		40:37 67.76					50:55 66.88				58:41 62.51
13.1mi	2	1:35:46 7:19/mi	66.87			1:35:46 66.87				1:59:03 62.30
26.2mi	2	3:40:16 8:24/mi	61.75				3:40:16 61.75				4:42:06 55.92

2020	Distance	Date	Result	WAVA
Brynaman parkrun	5km	1 Feb	28:27	64.41%
Brynaman parkrun	5km	4 Jan	27:58	65.52%
2019	Distance	Date	Result	WAVA
Brynaman parkrun	5km	30 Nov	28:36	64.07%
Brynaman parkrun	5km	16 Nov	30:07	60.84%
2018	Distance	Date	Result	WAVA
Big Fetch Mile - Cardiff	1mi	3 Nov	8:08	64.88%
2017	Distance	Date	Result	WAVA
Woodley Parkrun	5km	13 May	27:00	65.06%
2016	Distance	Date	Result	WAVA
Llyn Llech Owain parkrun	5km	3 Sep	29:35	58.66%
Sospan Llanelli 10k	10km	2 Jul	58:41	62.51%
Whitstable parkrun	5km	21 May	28:01	62.91%
Swansea Bay parkrun	5km	30 Apr	26:08	67.44%
2015	Distance	Date	Result	WAVA
Run4All Santa Run	5km	5 Dec	33:36	52.46%
Swansea Bay Parkrun	5km	31 Oct	26:50	64.95%
Woodley parkrun	5km	17 Oct	27:00	64.55%
Porthcawl parkrun	5km	3 Oct	27:40	62.99%
Porthcawl parkrun	5km	25 Jul	26:52	64.87%
Porthcawl parkrun	5km	7 Mar	27:49	62.65%
2014	Distance	Date	Result	WAVA
Glynneath 5	5mi	26 Dec	44:48	64.30%
Run4All Santa Run	5km	6 Dec	27:06	64.31%
Porthcawl Parkrun	5km	9 Aug	26:42	64.60%
Llyn Llech Owain Parkrun	5km	1 Feb	29:17	58.02%
2011	Distance	Date	Result	WAVA
Orpington Marafun	26.2mi	14 May	4:42:06	55.92%
2010	Distance	Date	Result	WAVA
The Burnham Esplanade 5k	5km	7 Oct	23:26	70.01%
Swanage Half Marathon	13.1mi	17 Jul	1:59:03	62.30%
Shinfield 10K	10km	3 May	50:55	66.88%
Weston Prom Run 8/9	5mi	15 Apr	40:28	67.16%
Weston Prom Run 7/9	5mi	18 Mar	41:31	65.46%
2009	Distance	Date	Result	WAVA
Yeovilton 5k (Race 6)	5km	9 Sep	24:12	67.22%
Yeovilton 5K (Race 5)	5km	12 Aug	24:41	65.90%
Crymych Fun Run	4mi	10 Jul	34:10	61.30%
2008	Distance	Date	Result	WAVA
Summer 5km Series Race 6	5km	10 Sep	25:14	63.93%
1995	Distance	Date	Result	WAVA
Dublin Golden Pages Marathon	26.2mi	30 Oct	3:40:16	61.75%
1994	Distance	Date	Result	WAVA
Cispotel Half Marathon	13.1mi	1 Oct	1:35:46	66.87%
1985	Distance	Date	Result	WAVA
Shinfield 10K	10km	6 May	40:37	67.76%
1984	Distance	Date	Result	WAVA
Whitchurch 5	5mi	23 Jun	35:12	62.33%

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Evangel M70

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