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Evangel M70

About

Race Times

All Races

Mileage

Training

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Run4All

Races
30
Miles
8933
WAVA
70.93%
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.

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, Beginners, God Botherers Prayer Chain, God Botherers Union, Welsh Fetch happenings

2019 Targets

RUN
500

Set your targets for 2019

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Buddies

Dist	Race	Best	Pace	WAVA	Races	1995	2008	2009	2010	2011	2014	2015	2016	2017	2018
1mi	Big Fetch Mile - Cardiff1mi	8:08	8:08	64.88	1										8:08
5km	The Burnham Esplanade 5k5km	23:26	7:33	70.93	17		25:14	24:12	23:26		26:42	26:50	26:08	27:00
4mi	Crymych Fun Run4mi	34:10	8:33	62.07	1			34:10
5mi	Whitchurch 55mi	35:12	7:02	63.16	4				40:28		44:48
10km	Shinfield 10K10km	40:37	6:32	69.43	3				50:55				58:41
13.1mi	Cispotel Half Marathon13.1mi	1:35:46	7:19	68.75	2				1:59:03
26.2mi	Dublin Golden Pages Marathon26.2mi	3:40:16	8:24	62.76	2	3:40:16				4:42:06

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	33	0	0	0	0	0	0	0	0	0	0	0	33
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

Mon 24th Dec Dec 24	Tue 25th Dec Dec 25	Wed 26th Dec Dec 26	Thu 27th Dec Dec 27	Fri 28th Dec Dec 28	Sat 29th Dec Dec 29	Sun 30th Dec Dec 30
5mi, 54:57 Running - General Brisk -paced run from home via footpath to Tairgwaith crossroads, then return but over the common and down Barry Road, back to CKs and home via footpath; felt quite good this morning, and legs supple & not aching! Mile laps between 10:14 & 11:43. Add a comment	-	6.5mi, 1:14:29 Running - Long Run An easy/steady paced run from home via footpath, round by CK's, down Garnant Hill, along cycleway to Lwr. Brynamman, and home along main road; felt quite good most of the time, but was aching rather during last 1.5 miles. Add a comment	-	3mi, 35:49 Running - General An easy paced run from home to Abernant Trading Estate & return; felt quite good. Add a comment	4.6mi, 57:29 Running - General Easy paced run from home with OH; via footpath & over railway to Tairgwaith, then along school footpath and back home; felt rather stiff & some aching muscles, but got easier after a while. Add a comment	-
Mon 31st Dec Dec 31	Tue 1st Jan Jan 1	Wed 2nd Jan Jan 2	Thu 3rd Jan Jan 3	Fri 4th Jan Jan 4	Sat 5th Jan Jan 5	Sun 6th Jan Jan 6
5mi, 57:43 Running - General Steady paced run from home to GCG, up to New Road around Tairgwaith, then along the schoolroad to end, then return home over railway line & via footpath; felt quite good; accomplished target of 1000km. in 2018. 31st Dec 2018, 4:33pm Columba wrote: Target accomplished - well done you! 31st Dec 2018, 11:46pm Evangel wrote: Thank you so much Columba for your encouragement during the last few months. I trust that your training is faring as you had planned. Also may I wish you a happy new year for 2019. (It's now 23:46!) 1st Jan 2019, 6:36pm Columba wrote: And a happy new year to you (and yours) too, Evangel! Add a comment	-	-	-	-	4.5mi, 47:38 Running - General After easy-steady paced 1st mile, a brisk paced run from Premier Inn at Grazeley Green, up Goodboys Lane then along road to Grazeley as far as Pump Lane, then return; felt quite good and relaxed; lap paces: 11:29, 10:33, 10:34.5, 10:26 & 9:10 (0.50ml.). Add a comment	-
Mon 7th Jan Jan 7	Tue 8th Jan Jan 8	Wed 9th Jan Jan 9	Thu 10th Jan Jan 10	Fri 11th Jan Jan 11	Sat 12th Jan Jan 12	Sun 13th Jan Jan 13
4.6mi, 51:52 Running - General Steady paced run from home via part of footpath around Tairgwaith and return; pace of laps 10:42 - 11:51; felt quite good, but a little trouble with left thigh aching for a time. Add a comment	-	5.9mi, 1:07:59 Running - General Easy-steady paced run from home via footpath round Tairgwaith, then down to CKs & up to the footpath, returning home along footpath, but right to top of Cemetery Rd., and also about 0.93ml. up main road & return, then back along Abernant Rd.; felt stiff and achy in thighs at first, but mainly I felt fine. Add a comment	-	4.5mi, 49:24 Running - General Steady paced run from home towards Rhyd-y-Fro & return; felt quite good, apart from slightly achy thighs. Add a comment	-	-
Mon 14th Jan Jan 14	Tue 15th Jan Jan 15	Wed 16th Jan Jan 16	Thu 17th Jan Jan 17	Fri 18th Jan Jan 18	Sat 19th Jan Jan 19	Sun 20th Jan Jan 20
4.5mi, 55:02 Running - Intervals Along the Amman Valley cycleway at Garnant; intervals 4x400m. (+200-m. jog RBI) at pace of 5:46, 5:19, 5:40, 4:53; av. pace 5:24; felt quite good; didn't push too hard, so quite pleased with session. 15th Jan 2019, 11:50am Columba wrote: Cycleways are good for runs. And even walks. 15th Jan 2019, 3:14pm Evangel wrote: Yes and this one is only 2 miles away; although I run on the hilly roads around here, comparatively level ground is welcome for any sort of speed work. Also at Neath and Ammanford there are running tracks which are free for anybody's use. 15th Jan 2019, 5:32pm Columba wrote: That's good. My nearest track is a Brecon, and youy have to pay, and if the High School wants to use it they have priority 15th Jan 2019, 10:01pm Evangel wrote: At Ammanford there is a Leisure Centre, and there is a running track, which is available at any time when the Comp. is not in session, but that's just a dirt/sand surface with a few muddy patches and small puddles on the 2 inside lanes when it's wet, but it's fine for me -it's level, so it's OK for intervals, Time Trials etc. At Neath there's a Sports Centre with a posh modern track, which we use on Monday evenings at running club, but there's also a rough track around the outside of a field just over half-mile circuit, and it's got a mixture of materials - gravel, tarmac, dirt etc.. We have to pay £1 each to use the proper track, but the gravel track is free for anybody at anytime.Ammanford is 7 miles away & Neath 11 miles, so that's quite handy. 16th Jan 2019, 12:33pm Columba wrote: Ammanford... That's accessible via the Heart of Wales line. 16th Jan 2019, 2:45pm Evangel wrote: You must visit us sometime - day, weekend etc. Add a comment	-	6.5mi, 1:16:42 Running - Long Run A run from home to GCG, down the hill to Garnant, then along the Amman Valley cycleway to Brynamman, up the hill to GCG, then around by CKs to the footpath and then home;felt quite good, but I found it tough battling the strong westerly wind coming up the long hill from Brynamman. Add a comment	2mi, 24:52 Running - General Easy-paced run from home along footpath towards Tairgwaith & return; felt fine. Add a comment	-	-	-

2018	Date	Result	WAVA
Big Fetch Mile - Cardiff	3 Nov	8:08	64.88%
2017	Date	Result	WAVA
Woodley Parkrun	13 May	27:00	66.08%
2016	Date	Result	WAVA
Llyn Llech Owain parkrun	3 Sep	29:35	59.58%
Sospan Llanelli 10k	2 Jul	58:41	62.51%
Whitstable parkrun	21 May	28:01	62.91%
Swansea Bay parkrun	30 Apr	26:08	67.44%
2015	Date	Result	WAVA
Run4All Santa Run	5 Dec	33:36	52.46%
Swansea Bay Parkrun	31 Oct	26:50	64.95%
Woodley parkrun	17 Oct	27:00	64.55%
Porthcawl parkrun	3 Oct	27:40	62.99%
Porthcawl parkrun	25 Jul	26:52	64.87%
Porthcawl parkrun	7 Mar	27:49	62.65%
2014	Date	Result	WAVA
Glynneath 5	26 Dec	44:48	64.30%
Run4All Santa Run	6 Dec	27:06	64.31%
Porthcawl Parkrun	9 Aug	26:42	64.60%
Llyn Llech Owain Parkrun	1 Feb	29:17	58.90%
2011	Date	Result	WAVA
Orpington Marafun	14 May	4:42:06	57.11%
2010	Date	Result	WAVA
The Burnham Esplanade 5k	7 Oct	23:26	70.93%
Swanage Half Marathon	17 Jul	1:59:03	63.87%
Shinfield 10K	3 May	50:55	67.95%
Weston Prom Run 8/9	15 Apr	40:28	67.90%
Weston Prom Run 7/9	18 Mar	41:31	66.18%
2009	Date	Result	WAVA
Yeovilton 5k (Race 6)	9 Sep	24:12	68.06%
Yeovilton 5K (Race 5)	12 Aug	24:41	66.73%
Crymych Fun Run	10 Jul	34:10	62.07%
2008	Date	Result	WAVA
Summer 5km Series Race 6	10 Sep	25:14	64.67%
1995	Date	Result	WAVA
Dublin Golden Pages Marathon	30 Oct	3:40:16	62.76%
1994	Date	Result	WAVA
Cispotel Half Marathon	1 Oct	1:35:46	68.75%
1985	Date	Result	WAVA
Shinfield 10K	6 May	40:37	69.43%
1984	Date	Result	WAVA
Whitchurch 5	23 Jun	35:12	63.16%

Evangel M70

About Me

Current Status

Groups

2019 Targets

Member of the Month

Do You Know This User?

Buddies

2018

2017

2016

2015

2014

2011

2010

2009

2008

1995

1994

1985

1984