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Evangel M70

About

Race Times

All Races

Mileage

Training

Run4All

Races
34
Miles
9733
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.

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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
500

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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	49	0	0	0	0	0	0	0	0	0	0	132
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

Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27
2.2mi, 36:40 Cross-Training - Walking A brisk walk from home via footpath to CKs & return via main road; felt good. 22nd Jan 2020, 9:47pm Columba wrote: Walking does feel good, even when you don't feel up to running. And you don't have to dress for it, the way you do for a run. Add a comment	7.5mi, 1:28:08 Running - Long Run From home via footpath & up track to trotting track, then 4 laps of t.t. then back down track to road, then round Tairgwaith & home; felt relaxed; no back problems today; felt fine. 22nd Jan 2020, 9:48pm Columba wrote: Is that trotting track for horses? Do their hooves churn up the ground? 22nd Jan 2020, 10:14pm Evangel wrote: We haven't seen it being used very often, and especially at this time of year. It's a gravel surface, and it was a little uneven in places, but it was OK. 23rd Jan 2020, 12:38pm Columba wrote: Hereford parkrun is run on a racecourse. I did it once, never again. Completely exposed to the weather, and ground all lumps and bumps. Add a comment	4mi, 46:17 Running - General Easy paced run to Tairgwaith & return via footpath & rly line; felt fine. Add a comment	3.1mi, 55:00 Cross-Training - Walking A walk to the Pharmacy, then return via the Common & railway line. Add a comment	5mi, 54:49 Running - Track Session A track session at Ammanford; a sort of 'benchmark settings' session; I did 2x100m.+; 2x200m.+; 300m.+ & 400m.+; best 100m. 23.8sec. (pace 3:58); best 200m. 48.9 sec. (pace 4:04); 300m. in 1:21.3 (pace 4:31); 400m. in 1:54.6 (pace 4:46); I felt OK, but a little disappointed at pace, and that I was not able to do more, but I lacked the stamina for more fast stuff! Add a comment	1.7mi, 28:52 Cross-Training - Walking Brisk walk from home right along Derwydd Road, along the top & return along Upper Colbren Road and back along footpath to Derwydd, and back home via main road. Add a comment	5mi, 1:03:06 Running - Easy Very easy paced run from home, as legs - esp. left - very achy (prob. 'cos of track session Saturday & brisk-paced walk yesterday; went via footpath & railway line to Tairgwaith, along the road past the school to the end, then return, then up King Edward Road & down the footpath to the school, then home; had a brief pause after a mile, and massaged the achy leg, and felt OKish after that. Add a comment
Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3
2mi, 39:23 Cross-Training - Walking A steady paced walk from home to the surgery, then return home. Add a comment	5.3mi, 58:17 Running - Track Session A run on the gravel track at Neath; as there were still number of waterlogged patches, a normal intervals session was not possible, so I did several bursts of 100 -300m.-ish; a useful session nevertheless; including 291m. at 4:24 pace, 223m. at 4:10 pace, 207m. at 4:04 pace; felt quite good generally, although I had pain down outside of left leg (old trouble) during w/u. 29th Jan 2020, 7:15pm Columba wrote: You could call it a fartlek session. I don't do proper interval sessions these days, but occasionally do fartleks. Add a comment	4.3mi, 49:14 Running - General Easy paced run from home via footpath & Upper Colbren, over railway to Tairgwaith, up King Edwards Road & return home; felt quite good. Add a comment	-	1.2mi, 14:24 Running - Warm Down W/D after Brynamman parkrun along the surrounding roads; tired muscles, but felt OK generally. Add a comment 3.1mi, 28:27 Running - parkrun Brynamman parkrun; I felt a little more sluggish today, and the loop was very wet & muddy, which also slowed the pace; otherwise I felt OK. 1st Feb 2020, 5:22pm Columba wrote: Well done you! I imagine you're concentrating on staying the "right" side of 30 minutes. 1st Feb 2020, 6:13pm Evangel wrote: Yes indeed. The Brynamman parkrun is not the quickest course in the area, but it is the nearest to us at 2.4 miles away. I'm hoping to shorten my time on 5K before advancing age gets the upper hand! 2nd Feb 2020, 6:57pm Columba wrote: 2.4 miles...(sigh)... Before the Groe started up (7 miles away) my nearest was Newtown (30 miles away). 2nd Feb 2020, 9:06pm Evangel wrote: Perhaps your running club could look into the possibility of getting one started up in your area. Is there a suitable park or riverside path etc.? Our club were instrumental in getting one started in Neath. 3rd Feb 2020, 4:54pm Columba wrote: Nothing suitable in Llandrindod. "Round the lake" no good because most of it is a road. Rhayader might be possible (it's the Rhayader running club that I belong to) but for me it's at least as far away as Builth. Add a comment 1.2mi, 15:01 Running - Warm Up W/U to parkrun; felt OK. Add a comment	1mi, 19:15 Cross-Training - Walking An easy paced walk from home down Llwyn Road to bungalows then up to school & return home. Add a comment	5mi, 59:30 Running - General Easy paced run along the Amman Valley cycleway with Pat from Glanamman to Garnant & return, then towards Ammanford & return; pain down outside of left thigh (old stenosis prob.), but that eased after a while; otherwise felt fine. Add a comment
Tue 4th Feb Feb 4	Wed 5th Feb Feb 5	Thu 6th Feb Feb 6	Fri 7th Feb Feb 7	Sat 8th Feb Feb 8	Sun 9th Feb Feb 9	Mon 10th Feb Feb 10
-	7.5mi, 1:24:07 Running - Long Run An easy/steady paced run from home via main road to GCG & Garnant, along cycleway to Brynamman, then home along main road; felt OK most of the time but after about 5 miles, I had some niggles in the knees, which eased. 5th Feb 2020, 5:06pm Columba wrote: That's almost exactly the same time (1 hour 24 mins) as I did yesterday, Ev. But I only went 5 and 1/4 miles. Run:walk. In Ludlow. 5th Feb 2020, 9:17pm Evangel wrote: Columba, I deceived you; in fact my time was 7 seconds more than I first wrote, as the original figure was from memory - which in my case is not good! 6th Feb 2020, 12:17pm Columba wrote: Haha! - 7 seconds is neither here nor there. 6th Feb 2020, 2:00pm Evangel wrote: I don't think Usain Bolt would have agreed! 6th Feb 2020, 8:12pm Columba wrote: Well, no. But I don't think either of us has hopes of emulating him. Add a comment	4mi, 47:31 Running - General Easy paced run from home along main road and along Upper Colbren,acrtoss railway to Tairgwaith & return home; after about 0.6ml I started having pain on outside of left knee (the area where I had cartilage damage a few years ago); after a while I stopped and did some exercises, then continued and finally after about 1.2ml. it started easing, but didn't stop entirely - needs to be monitored and carefully managed. 6th Feb 2020, 8:11pm Columba wrote: Would it help to wear a knee support on it when running? 6th Feb 2020, 8:51pm Evangel wrote: I haven't usually had any problem with knees while running. But November 2016, I had a damaged cartilage on outside of knee through pivoting while kneeling on the ground. (I have to do much of my gardening in a kneeling position as a result of prolapsed discs in 2004.) I will rest a few days and then gradually try gentle running. 7th Feb 2020, 6:11pm Columba wrote: Sounds like a good way forward. Add a comment	-	4.5mi, 53:14 Running - General Gentle & easy-paced run with wifey along cycleway between Glanamman & Pontamman; felt OK - left leg quite achy but no pain from outside of knee which I experienced on Thursday & slightly on Wednesday. 8th Feb 2020, 5:56pm Ebb wrote: I saw that you'd had a knee niggle so it's good to see that today's run went ok. 8th Feb 2020, 9:22pm Evangel wrote: Thanks Ebb. I hope you are managing to be relatively healthy and fit, and with no running probs. 8th Feb 2020, 9:52pm Columba wrote: Good news re the knee. Add a comment	-	5mi, 57:08 Running - General An easy~brisk run, at first with OH and then solo, along cycleway at Garnant towards Ammanford & return, and then towards Brynaman & return; at first I felt rather stiff with aching legs (but no pain or 'niggles'); later I felt more supple; penultimate half-mile lap in pace of 8:27.5 / ml. (5:15/km). Add a comment
Tue 11th Feb Feb 11	Wed 12th Feb Feb 12	Thu 13th Feb Feb 13	Fri 14th Feb Feb 14	Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17
-	5mi, 58:06 Running - General On the gravel track at Neath; easy-paced run, with intervals 2x400m., + 1x200m. & 1x300m.; best 400m. 1:50 (pace 4:35/km.); 300m. in 1:18.6 (pace 4:22/km.);felt quite good; no real pain, but small niggle on outside of Left leg at first. 13th Feb 2020, 8:54pm Columba wrote: I never know whether to ignore small niggles. Frequently they just disappear as mysteriously as they came. 14th Feb 2020, 10:43am Evangel wrote: I think that 'niggles' are quite common for older runners. Often they just go, but if they get worse then I would initially stop running for a while. Add a comment	7mi, 1:16:37 Running - Long Run A steady paced run along the cycleway at Garnant, mainly to Pontamman & return, then a short distance towards Brynamman & return; I felt quite good, although I had some moderate back pain for a few miles. 13th Feb 2020, 8:55pm Columba wrote: Good long run, that. 14th Feb 2020, 10:46am Evangel wrote: I was quite pleased. It is comparatively easy along the cycleway, with only a gentle gradient, and trees sheltering me from the worst of the wind. 15th Feb 2020, 3:11pm Columba wrote: We've got a cycleway fairly nearby. Very useful, it takes you away from the traffic. Add a comment	-	5mi, 58:54 Running - General Storm Dennis in action, so opted for a run on the cycleway, more sheltered from wind and rain; an easy paced run, although ran briskly during last mile; ran to Lower Brynaman & return, then for a short distance towards Ammanford & return; I felt quite supple and comfortable, despite weather conditions. 15th Feb 2020, 3:09pm Columba wrote: Sometimes, having the weather as an opponent seems to liven one up. 16th Feb 2020, 7:58pm Ebb wrote: Hope you're safe from the floods and too badly affected Evangel. 16th Feb 2020, 9:54pm Evangel wrote: We're safe here, 600ft above SL, and on sloping ground. How about you in battered Yorkshire, Ebb? [Have you recovered from the interesting & surprising football result?] 16th Feb 2020, 10:03pm Ebb wrote: Glad to hear that Evangel. I'm on high ground too! Well done to Reading - it wasn't unexpected - one win for my team since Christmas. :( 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	70.93					25:14 64.67	24:12 68.06	23:26 70.93		26:42 64.60	26:50 64.95	26:08 67.44	27:00 66.08		28:36 65.15	27:58 66.63
4mi	1	34:10 8:33/mi	62.07						34:10 62.07
5mi	4	35:12 7:02/mi	67.90	35:12 63.16						40:28 67.90		44:48 64.30
10km	3	40:37 6:32/mi	69.43		40:37 69.43					50:55 67.95				58:41 62.51
13.1mi	2	1:35:46 7:19/mi	68.75			1:35:46 68.75				1:59:03 63.87
26.2mi	2	3:40:16 8:24/mi	62.76				3:40:16 62.76				4:42:06 57.11

2020	Distance	Date	Result	WAVA
Brynaman parkrun	5km	1 Feb	28:27	65.50%
Brynaman parkrun	5km	4 Jan	27:58	66.63%
2019	Distance	Date	Result	WAVA
Brynaman parkrun	5km	30 Nov	28:36	65.15%
Brynaman parkrun	5km	16 Nov	30:07	61.87%
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	66.08%
2016	Distance	Date	Result	WAVA
Llyn Llech Owain parkrun	5km	3 Sep	29:35	59.58%
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	58.90%
2011	Distance	Date	Result	WAVA
Orpington Marafun	26.2mi	14 May	4:42:06	57.11%
2010	Distance	Date	Result	WAVA
The Burnham Esplanade 5k	5km	7 Oct	23:26	70.93%
Swanage Half Marathon	13.1mi	17 Jul	1:59:03	63.87%
Shinfield 10K	10km	3 May	50:55	67.95%
Weston Prom Run 8/9	5mi	15 Apr	40:28	67.90%
Weston Prom Run 7/9	5mi	18 Mar	41:31	66.18%
2009	Distance	Date	Result	WAVA
Yeovilton 5k (Race 6)	5km	9 Sep	24:12	68.06%
Yeovilton 5K (Race 5)	5km	12 Aug	24:41	66.73%
Crymych Fun Run	4mi	10 Jul	34:10	62.07%
2008	Distance	Date	Result	WAVA
Summer 5km Series Race 6	5km	10 Sep	25:14	64.67%
1995	Distance	Date	Result	WAVA
Dublin Golden Pages Marathon	26.2mi	30 Oct	3:40:16	62.76%
1994	Distance	Date	Result	WAVA
Cispotel Half Marathon	13.1mi	1 Oct	1:35:46	68.75%
1985	Distance	Date	Result	WAVA
Shinfield 10K	10km	6 May	40:37	69.43%
1984	Distance	Date	Result	WAVA
Whitchurch 5	5mi	23 Jun	35:12	63.16%

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Evangel M70

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