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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
15th Aug	General	5.5mi	1:04:55
13th Aug	General	5.5mi	1:03:46
12th Aug	Long Run	7.5mi	1:27:53
10th Aug	General	5.5mi	1:03:43
9th Aug	General	5.5mi	1:03:50

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2022 Targets	Set your targets
Run 1000 Walk 150

Recent Threads
1000 miles in 2022

Buddies (4)

Followers (5)

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Best Times
Best WAVA

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	70.46					25:14 64.34	24:12 67.65	23:26 70.46		26:42 64.05	26:50 64.38	26:08 66.84	27:00 65.48		28:36 64.48	27:58 65.94
4mi	1	34:10 8:33/mi	61.69						34:10 61.69
5mi	4	35:12 7:02/mi	67.16	35:12 62.33						40:28 67.16		44:48 63.62
10km	3	40:37 6:32/mi	67.76		40:37 67.76					50:55 66.88				58:41 61.60
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		Result	WAVA	Distance
1 Feb	Brynaman parkrun	28:27	64.82	5km
4 Jan	Brynaman parkrun SB	27:58	65.94	5km
2019		Result	WAVA	Distance
30 Nov	Brynaman parkrun SB	28:36	64.48	5km
16 Nov	Brynaman parkrun	30:07	61.24	5km
2018		Result	WAVA	Distance
3 Nov	Big Fetch Mile - Cardiff PB	8:08	64.88	1mi
2017		Result	WAVA	Distance
13 May	Woodley Parkrun SB	27:00	65.48	5km
2016		Result	WAVA	Distance
3 Sep	Llyn Llech Owain parkrun	29:35	59.04	5km
2 Jul	Sospan Llanelli 10k SB	58:41	61.60	10km
21 May	Whitstable parkrun	28:01	62.35	5km
30 Apr	Swansea Bay parkrun SB	26:08	66.84	5km
2015		Result	WAVA	Distance
5 Dec	Run4All Santa Run	33:36	51.99	5km
31 Oct	Swansea Bay Parkrun SB	26:50	64.38	5km
17 Oct	Woodley parkrun	27:00	63.99	5km
3 Oct	Porthcawl parkrun	27:40	62.45	5km
25 Jul	Porthcawl parkrun	26:52	64.30	5km
7 Mar	Porthcawl parkrun	27:49	62.11	5km
2014		Result	WAVA	Distance
26 Dec	Glynneath 5 SB	44:48	63.62	5mi
6 Dec	Run4All Santa Run	27:06	63.75	5km
9 Aug	Porthcawl Parkrun SB	26:42	64.05	5km
1 Feb	Llyn Llech Owain Parkrun	29:17	58.40	5km
2011		Result	WAVA	Distance
14 May	Orpington Marafun SB	4:42:06	55.92	26.2mi
2010		Result	WAVA	Distance
7 Oct	The Burnham Esplanade 5k PB	23:26	70.46	5km
17 Jul	Swanage Half Marathon SB	1:59:03	62.30	13.1mi
3 May	Shinfield 10K SB	50:55	66.88	10km
15 Apr	Weston Prom Run 8/9 SB	40:28	67.16	5mi
18 Mar	Weston Prom Run 7/9	41:31	65.46	5mi
2009		Result	WAVA	Distance
9 Sep	Yeovilton 5k (Race 6) SB	24:12	67.65	5km
12 Aug	Yeovilton 5K (Race 5)	24:41	66.33	5km
10 Jul	Crymych Fun Run PB	34:10	61.69	4mi
2008		Result	WAVA	Distance
10 Sep	Summer 5km Series Race 6 SB	25:14	64.34	5km
1995		Result	WAVA	Distance
30 Oct	Dublin Golden Pages Marathon PB	3:40:16	61.75	26.2mi
1994		Result	WAVA	Distance
1 Oct	Cispotel Half Marathon PB	1:35:46	66.87	13.1mi
1985		Result	WAVA	Distance
6 May	Shinfield 10K PB	40:37	67.76	10km
1984		Result	WAVA	Distance
23 Jun	Whitchurch 5 PB	35:12	62.33	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
2022	10	7	0	0	0	0	0	0	0	0	0	0	17
2022	106	102	103	78	88	88	101	54	0	0	0	0	718
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

Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26	Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30
-	5.5mi, 1:01:04 Run - Intervals A run along the cycleway between Garnant and Brynaman, inc. uphill intervals (gentle gradient) of 4x500m.(+250m. slow jog RBI) in av. pace of 5:45/km.; felt quite good. [N.B. a slight adjustment to the route had to be made because of a fallen tree right across the cycleway.] Add a comment	-	7.5mi, 1:25:09 Run - Long Run Easy/steady paced run from home to Derwydd Ave., footpath to the end, up to New Road, round Tairgwaith as far as the grid & WMC, then return to New Road, across the common to Barry Road, up main road an across the common by other path, back to Abernant and up towards Rhyd-y-Fro for about 1km, then return home; felt quite good generally. 28th Jul 2022, 8:19am Ebb wrote: Good running and I see that you have reverted to being able to run at a more sociable time of day. 28th Jul 2022, 4:36pm Evangel wrote: The weather doesn't necessitate going out very early or very late, now that the crazy extreme heat has passed. Add a comment	-	1.8mi, 21:33 Run - Warm Down W/D after Tempo Run. Add a comment 2.5mi, 24:48 Run - Tempo Tempo Run along the cycleway between Glanaman andd Pontaman; felt fine, but return felt more than Tempo pace. 29th Jul 2022, 11:11pm Ebb wrote: That's a good pace 29th Jul 2022, 11:18pm Evangel wrote: Thanks, Ebb. 30th Jul 2022, 9:58pm Columba wrote: It certainly is. 30th Jul 2022, 10:47pm Evangel wrote: Thank you, Columba. Add a comment 1.3mi, 14:30 Run - Warm Up W/U for Tempo Run at cycleway. Add a comment	5.5mi, 1:02:44 Run - General Run from home - mainly at an easy pace, but middle 2 miles at a brisk pace - down to Derwydd Avenue, footpath to end, up to New Road, and round Tairgwaith via grid and WMC, and return home - with small loop; felt OK. 1st Aug 2022, 9:54pm Columba wrote: Well done on the brisk-paced middle miles. 1st Aug 2022, 10:45pm Evangel wrote: Thanks, Columba. Add a comment
Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2	Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6
-	5.5mi, 1:02:07 Run - Intervals A run along the cycleway between Garnant and Brynaman; inc. intervals 4x1Km. [up & down] (+ 400m.slow jog RBI+ short pause); av. up 5:55.1, av. down 5:16.6, overall av. 5:36; felt sluggish during warm-up, but intervals went quite well. 1st Aug 2022, 10:38pm Ebb wrote: A good, pacy set of intervals. 1st Aug 2022, 10:48pm Evangel wrote: Thank you, Ebb. 1st Aug 2022, 11:54pm geordiegirl wrote: Nice interval session Ev 2nd Aug 2022, 12:44am Evangel wrote: Thanks GG. It went better than I had been expecting. 2nd Aug 2022, 8:54pm Columba wrote: Nice when that happens. Add a comment	-	7.5mi, 1:27:20 Run - Long Run Easy paced run from home along main road to GCG and then to Garnant, along cycleway to Brynaman, then along main road to Abernant Rd., then continue for about 0.5 ml. then and then return home; still a little achy from Monday's intervals, but otherwise OKish! 4th Aug 2022, 12:43pm Columba wrote: Another good long run. Cycleways are most helpful. 7th Aug 2022, 2:45pm Evangel wrote: Oh yes they are; sometimes providing shelter from strong winds, rain, and other times hot sun; also a fairly gentle gradient. Add a comment	-	5.5mi, 1:03:40 Run - General Easy paced run from home towards Rhyd-y-Fro for about 1ml., then return down to Derwydd Ave., footpath to the end, then up to Fire Station, and along New Road for about 0.5 ml., then return home; felt quite good but a little sluggish. 6th Aug 2022, 10:58am geordiegirl wrote: Nice run maybe weather is making you feel a bit sluggish? 6th Aug 2022, 8:57pm Columba wrote: Still a good speed 6th Aug 2022, 9:21pm Ebb wrote: A bit warm for running this afternoon. Well done. 7th Aug 2022, 2:47pm Evangel wrote: Thanks for the nice comments, chapesses. Add a comment	5.5mi, 1:02:46 Run - General Easy/steady paced run from home towards Rhyd-y-Fro for about 1.1ml., then return down to Derwydd Ave., footpath to the end, up to Fire Station, along New Road for about 0.5 ml., then return home; felt quite good after a sluggish start. 7th Aug 2022, 8:08pm Columba wrote: 10 p.m.? That's late. Very reliable run, once again. 7th Aug 2022, 11:23pm Evangel wrote: I think it should have read 10am. That's just one of my many senior moments! I'll amend it shortly. 9th Aug 2022, 9:25pm Columba wrote: Some people like night running, but I don't. 11th Aug 2022, 2:27pm Evangel wrote: I do prefer running in natural light. Add a comment
Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9	Wed 10th Aug Aug 10	Thu 11th Aug Aug 11	Fri 12th Aug Aug 12	Sat 13th Aug Aug 13
-	-	5.5mi, 1:03:50 Run - General A mainly easy-paced run from home towards Rhyd-y-Fro for about 1.25 ml., then return down to Derwydd Avenue, footpath to the end, up to Fire Station & along New Road for about half-mile, then return home; felt quite stiff and a little achy, even though this is the first run since Saturday. [We had a thanksgiving service yesterday (Monday) for our 50+ years of marriage, and family came from East Kent & North Devon and stayed with us - 10 B&Bs!] 10th Aug 2022, 5:25pm Columba wrote: Fifty years, - that's awesome! 11th Aug 2022, 2:33pm Evangel wrote: My amazing wife should have been given a Distinguished Service Medal, as well as one for bravery and fortitude under extreme stress and provocation, but it never really materialised. 11th Aug 2022, 9:41pm Columba wrote: :-) You should get one cast, and present it to her. Add a comment	5.5mi, 1:03:43 Run - General Run at a mainly easy pace from home towards Rhyd-y-Fro to end of pavement, then return back down to Derwydd Avenue, footpath, to Fire Station, New Road to Nursery, then return home; still a little stiff and achy in first couple of miles, but gradually improved. 10th Aug 2022, 11:37pm geordiegirl wrote: Getting out in the temperatures we’re not used too is brilliant well done. 11th Aug 2022, 2:34pm Evangel wrote: It has to be early morning or late evening. 11th Aug 2022, 8:52pm Ebb wrote: Well done on getting out for a run so late. I'm not sure I'd have the motivation at that time of day! 11th Aug 2022, 9:40pm Columba wrote: I don't sleep well after an evening run, so have to aim for early morning. 13th Aug 2022, 11:08pm Evangel wrote: After an evening run, I have to allow perhaps 2 hours to unwind and have some supper. Add a comment	-	7.5mi, 1:27:53 Run - Long Run Easy paced run from home along main road to GCG & to Garnant, then along cycleway to Lower Brynaman, then return to Abernant Road along main road, then continue up for just over 0.5 ml., then return home; felt quite good, but legs tired in last couple of miles. 12th Aug 2022, 7:59pm Ebb wrote: Well done on your long run in this weather. I'm hoping for cooler temperatures tomorrow morning. 12th Aug 2022, 10:16pm Columba wrote: Oh Ev. An hour and a half in this heat. Though I suppose at 7 a.m. it wasn't so bad. 13th Aug 2022, 11:11pm Evangel wrote: It was tolerable at that time, and the middle part of the run was along the cycleway, which was quite shaded. Add a comment	5.5mi, 1:03:46 Run - General Easy paced run from home towards Rhyd-y-Fro for nearly 1 ml. to end of pavement, then return down to Derwydd Avenue, footpath to end, up to Fire Station, and along New Road to Nursery, then return home; felt OK for most of the run, but found the last 2 miles a struggle, mainly because I felt somewhat over-heated. 13th Aug 2022, 9:25pm Ebb wrote: It's warm even later in the day this week. Well done on getting another warm run done. 13th Aug 2022, 9:39pm Columba wrote: Felt over-heated, I'm not surprised. Well done for doing it at all; it must have been still in the high 20s even at 7 p.m. 13th Aug 2022, 11:14pm Evangel wrote: Oops! I've done it again; it was at about 7.40 am, not pm. 14th Aug 2022, 4:39pm Columba wrote: Ah yes, that would make a difference. Add a comment
Sun 14th Aug Aug 14	Mon 15th Aug Aug 15	Tue 16th Aug Aug 16	Wed 17th Aug Aug 17	Thu 18th Aug Aug 18	Fri 19th Aug Aug 19	Sat 20th Aug Aug 20
-	5.5mi, 1:04:55 Run - General A slow run from home towardds Rhyd-y-Fro for about 1.25 ml., then return and down to Derwydd Avenue, footpath to end, up to Fire Station, then along New Road for about 0.4ml., then return home; legs very stiff - felt that way for the last few days,(probably linked to weather and inactivity). 16th Aug 2022, 7:30am geordiegirl wrote: Hope your legs ease off soon. The weather does make such a difference to how we feel & perform. Nice easy runs are good runs though. 16th Aug 2022, 3:19pm Columba wrote: Extreme weather seems to affect everything. I've been feeling hopelessly tired; and on Sunday the church organ wouldn't work properly (which the organist said was probably the heat) and we had to sing unaccompanied. 16th Aug 2022, 10:55pm Evangel wrote: Thank you both for your comments. Add a comment	-	-	-	-	-

Evangel
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Evangel
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