Members of Waveney Valley Athletic Club, both junior and senior, continue to show their support of the Lowestoft parkruns, held every Saturday on the seafront and promenade. Dozens of members have competed since the event started in October, with Harriet Lyman in particular becoming a dominant force in the 5k races. Known affectionately as Hatty by her clubmates, 15 year old Harriet is the leader in the JW11-14 and JW15-17 age categories and is the overall ladies course record holder in the event with a time of 19:51. Members that have achieved personal best times in February are: Sarah Phillips 26:49, Nathan Littlejohns 24:06, Gavin Hamilton 28:36, Gracie Parr 27:58, Lisa Wilson 28:08, Gerard Gibson 28:59, Tracie Alford 28:18, Catherine Fisher 32:04, Gemma Aldred 33:53, Chris Bradford 19:35, Matt Baldry 22:15, Thomas Spurgeon 23:51 and Jayne Richardson 28:12. Wayne O’Neill 33:38 and Seth Frankland 28:00 made their debut appearances for the club.
At the Gorleston event, Angie Jeffs has lowered her best time to 40.37.
Two club members competed in the Valentines 10k held at Easton, near Norwich recently. 430 runners completed the race with Mike Quantrill finishing in 91st place in a time of 43:42 and Vladimir Laptikhovsky 206th in 50:57.

The Freethorpe 10 mile road race took place on Sunday and amongst more than 600 runners was a very strong entry from Waveney Valley Athletic Club. 21 club members took part and for many of the newest members it was an opportunity to secure a satisfying debut time at the distance, mindful that the standards awards presentations will take place in the spring. Lloyd Scriven led his clubmates home in a personal best time of 1-05.17 in 40th place followed by Karim Ouaddane in 1-06.00 in 47th. Tim Earl was 53rd in 1-06.42, not far short of his best form, while club secretary Richard Aukland was 61st in 1-07.38. Mike Quantrill finished 122nd in 1-12.32, a personal best, then Bill Kingaby, just a few strides behind, finished in 127th in 1-12.35 and was awarded the third place trophy in his age group. Wayne Freeman, hampered by a calf injury, finished 151st in 1-14.51, Paul Grant was 159th in 1-15.22 and Mark Smith 197th in 1-17.27. Rob Knights, in his first 10 miler, was 224th in 1-18.12, then Caren Elvin and Peter Andrews crossed the finish line together, in 295th and 296th, both in a time of 1-23.28. Becky Langford was 315th in 1-24.29, Lisa Joyce 352nd in 1-27.15 and Jo Fisk 412th in 1-31.02. Suzy Knights, in her first 10 miler, was 437th in 1-32.55, with a first also for Nina Hopson-Pope, finishing 496th in 1-38.33. Jayne Richardson recorded a personal best 1-40.21 in 509th with her husband Alan 510th in the same time. Gavin Hamilton, making his debut for the club, apart from a 5k parkrun, finished 567th in 1-49.05 with his wife Karen 570th in 1-49.18.
Members achieving personal best times at 5k parkruns in January were:- Sarah Phillips 27:26, Mark Colman 24:22, Louise Adamson 25:07, Wayne Freeman 20:48, Rob Knights 21:26, Paul Peek 23:00, Thomas Spurgeon 23:57, Lisa Wilson 28:55, Catherine Fisher 33:10, Gemma Aldred 34:24, Sam Jacks 20:05, Alan Varle 25:15, Jay Butcher 25:23, Jo Fisk 26:38 and Tracie Ashford 28:54. Gavin Hamilton and Mike Illingworth made their first appearances for the club.

Christmas and New Year period had a variety of events to choose from, with members of Waveney Valley Athletic Club attending several in the region.
The annual Groggy Doggy races, in which man’s best friend shared the limelight with their masters, were organised by Bungay Black Dog RC and held on Outney Common in Bungay. There were awards for runners both with and without their dog, plus best fancy dress and the muddiest competitor. In the 9-12 age group race, Thomas Spurgeon was 8th in a time of 10:48 and in the 13-16 age race Tai Elvin-Andrews was 2nd in 17:11 and Tobias Scriven 9th in 23:46. In the 17 years and over one lap event plus dog, James Gooch was 12th in 26:53, Michaela Gooch 13th in 26:54 and Vicki Fairs 20th in 39:03.
The 17 and over 2 lap race plus dog saw Stuart Spurgeon finish 6th in 41:57 and Chris Bradford 9th in 43:32. In the 17 and over 2 lap race without a four-legged friend, third was Joe Skipper in 29:10, 28th Lloyd Scriven 36:24, 34th Peter Andrews 37:30, 37th Nigel Herrod 37:56, 39th Tim Earl 38:16, 133rd Alan Fairs 51:05 and 139th Caren Elvin 52:10.At the Hadleigh 10m race, 307 athletes competed with Wayne Freeman placed 54th in a time of 1-10.57. Lisa Knights was 107th in 1-16.20 and Alan Richardson 190th in 1-27.40. In the supporting 5m event Jayne Richardson finished 74th in 48:41 with Angela Mower 115th in 55:13 accompanied by her husband David 116th in 55:14.
On New Years Eve at the Marham 10k, David Mower was 21st in 44:22 with Matt Baldry 25th in a personal best 45:18, Sarah Phillips 81st, also a pb, in 57:47 and Angela Mower 104th in 1-06.39.
At Wymondham AC’s New Years Day 10k, Rose Nicholson finished 28th overall – and 2nd lady – from almost 700 entries in a time of 37:42. Rob Knights was 281st in 48:29, Louise Adamson 380th in 52:09, Suzy Knights 387th in 52:19, Alan Varle 392nd in 52:42 and Jo Fisk 481st in 56:38.
The regional 5k parkruns have kept many of Waveney Valley’s members busy on Saturday mornings. At the Lowestoft event there have been personal bests during December for Stuart Spurgeon 22:44, Sarah Phillips 27:59, Tracie Ashford 29:37,Laura Head 35:14, Jamie Besford 19:49, Matt Baldry 22:22 and Lisa Wilson 29:20. Gemma Aldred recorded 36:19 on her debut run for the club.

Sunday’s annual Turkey Trot 10-mile road race, organised by Waveney Valley Athletic Club, had a sell-out entry of just over 300 competitors with a total of 277 finishers. It was yet another Turkey Trot race record, beating last year’s previous highest total of 266.
The race, which started and finished near Beccles Sports Centre, took in the country lanes round Ilketshall St Andrew and Ringsfield and, like last year, produced new male and female winners.
In cool and slightly drizzly conditions, Kieran McMorran of Ipswich Jaffa RC won the race in a time of 56:04. Second was Andrew Bell of Haverill RC in 56:53 and third Jim Last of Framlingham Flyers in 57:54.
Waveney Valley AC’s Rose Nicholson was 11th overall and first lady in a time of 1-01.33 with a former Turkey Trot winner Tamara Jordan of Stowmarket Striders second in 1-03.31. Sian-Marie Lucas of Haverill RC was third in 1-07.14. Ipswich Jaffa won the men’s team prize and Stowmarket Striders won the ladies.
Age category winners were: M40 Paul Preston (Colchester Harriers) 1-01.47, M45 John Cox (Kent AC) 1-00.27, M50 Paul Nickells (Woodbridge Shufflers) 1-02.44, M55 Chris Starmer (Stowmarket Striders) 1-02.56, M60 Tim Newton (Ipswich Jaffa) 1-09.41, M65 Jim Hayes (North Norfolk Beach Runners) 1-14.29, F40 Alexandra Smith (Wymondham AC) 1-09.16, F45 Ruth Gaunt (Norwich RR) 1-15.57, F50 Haley Suttle (Stowmarket Striders) 1-14.14, F55 Belinda Godbold (Ipswich Jaffa) 1.18.06, F60 Marion Walker (Framlingham Flyers) 1-25.28, F65 Carole Spong (Great Yarmouth RR) 1-31.51.
Dominic Oliver of City of Norwich AC was the male winner of the best fancy dress. He impressed the judges with his turkey outfit, and for also managing to complete the course without getting stuffed or carved-up! Amy Godbold of Bungay Black Dog RC won the ladies with her pixie costume.
Waveney Valley AC results: 11 Rose Nicholson 1-01.33, 32 Karim Ouaddane 1-05.28, 33 Lloyd Scriven 1-05.36, 35 James Drake 1-06.27, 39 Pete Rogers 1-07.58, 44 Steve Carruthers 1-08.56, 66 Bill Kingaby 1-12.44, 72 Chris Bradford 1-13.39,80 Paul Grant 1-14.47, 86 Bob Milner 1-15.51, 105 Matt Baldry 1-18.10, 107 Stuart Spurgeon 1-18.35, 134 Duncan Carter 1-21.32, 155 Peter Andrews 1-23.15, 155 Caren Elvin 1-23.15, 159 Vladimir Laptikhovsky 1-23.46, 162 Becky Langford 1-24.03, 172 Vicky Archard 1-25.27, 177 David Goosey 1-26.57, 187 Lisa Joyce 1-28.23, 190 Paul Peek 1-28.29, 194 Louise Adamson 1-29.00, 206 Alan Varle 1-31.09, 234 Jo Fisk 1-35.13 and 235 Mark Colman 1-35.24.
Before presenting the prizes, race organiser Tim Earl thanked chief marshals Vicky and Alan Fairs and James Gooch,plus all of the marshals, traffic management officers, lead cyclist Lee Ffrench, tail runner Joe Mayne, St John
Ambulance, results service Richard and Cathy Aukland, county officials Joe Mower and Chris Chorley, the timekeepers, recorders and caterers and Mike Sharman and Peter Wicks for setting up the course signage.

Members of Waveney Valley Athletic Club competed in hugely popular regional road races and an equally renowned event abroad recently.
In Las Vegas, Suzy and Rob Knights joined more than 23,000 competitors on a very windy day for the GEICO Rock ‘n’ Roll Half Marathon, which started directly opposite the well known Luxor Hotel, the world’s eighth largest, and fourth largest in Las Vegas.
Suzy, in her first half marathon, finished in a time of 2-09.25, in 5,188th place, achieving bronze age category standard, a commendable effort in tough weather conditions. Rob stayed with Suzy through the race and crossed the finish line in 2-09.24 in 5,184th. New member Michael Bird took part in the supporting 10k event for charity and finished in the top half of another big field in a time of 1.17.25.
At Norwich, a dozen club members braved very cold weather for the annual Larking Gowen Norwich Half Marathon. There were more than 3,000 entries, with just over 2,300 runners at the race. First home for Waveney was new member Karim Ouaddane, an age category winner at this years Lowestoft Scores Race in September. Karim finished in a time of 1-28.41 in 126th. Kyle Bowles was 136th in 1-28.48, Steve Carruthers 238th in 1-33.42, Wayne Freeman 264th in a personal best 1-35.19, Bill Kingaby 379th in 1-37.45, Mike Quantrill 397th in a personal best 1-39.03, Mark Smith 458th in 1-40.49, Paul Grant 520th in a personal best 1-41.23, David Mower 717th in 1-47.44, Becky Langford 909th in 1-53.16, Vicky Archard 1,417th in 2-04.33 and Karen Hamilton 1,747th in 2-09.56.
Eleven members took part in the Adnams Southwold 10k out of a field of around 700. Wangford resident Lloyd Scriven was first to finish for Waveney Valley in 27th place in a personal best 40:08 then 148th Stuart Spurgeon 47:35, 171st Rob Knights 47:52, 246th Lisa Joyce 51:08, 275th Alan Varle 52:14, 351st Louise Adamson 54:36, 352nd Suzy Knights 54:22, 359th Karle Howard 54:32, 443rd Jo Fisk 58:14pb, 450th Cheryl Goymer 58:09pb and 667th Michelle Cains 1-15.07.
At the weekly 5k parkruns, 14-year old Harriet Lyman has taken the spotlight for Waveney Valley since the inaugural Lowestoft event at the end of October. She has finished first for the club at each of the races and first lady to finish in all bar the first race. Her best time to date is 19:51. Lisa Wilson, Michael Bird, Joanne Garbutt, Laura Head, Tracie Ashford and Angie Jeffs have all made their debuts for the club at the parkruns during November.

Senior members of Waveney Valley Athletic Club competed in two of England’s largest half marathons recently and some new best times were recorded.
Several personal best performances have been achieved by club members this year and now Stuart Smith and David Mower have enjoyed more success. At the Robin Hood Nottingham Half Marathon, around 10,000 competitors raced in perfect weather conditions. There was very good crowd support for the runners with notable landmarks including the castle and university.
Stuart recorded a new personal best time of 2:03.42. His son Christopher, a member of Rolls Royce Harriers, competing in his first half marathon, finished in a time of 2:06.16.
Last weekend, David Mower and Joe Mayne were part of a 4,000 strong entry for the Perkins Great Eastern Run, also known as the Peterborough Half Marathon.
David has had a very good year, posting new best times throughout, and he achieved another p.b at this event with a time of 1:39.39. He finished fifth in his age group and got his first Diamond age-graded performance for a half
marathon.
Joe Mayne put in a strong run, despite not being in top form at this race, recording a time of 2:00.45.
At the Gorleston 5k parkrun on October 3, Mike Quantrill set a new best time of 20:51 and last Saturday new member Stuart Spurgeon recorded 23:18.

In very pleasant early autumnweather, three members of Waveney Valley Athletic Club competed in the annual Ipswich Half Marathon.
Alan Richardson, a club member for well over ten years, has been in consistent form recently and finished yet anotherhalf marathon around the two hour mark. He clocked a time of 2:02.29 in 649th place from more than 1,300 runners.
David Mower and Paul Harrod took the opportunity to run the race with former club member Lisa Knights. Mower finished 569th in 1:58.55 with Harrod given the same time in 571st.
The weekly Gorleston and Fritton Lake 5k parkruns continue to attract club members and non-members alike. LastSaturday, eleven Waveney Valley members took part in theGorleston event with a further eight at Fritton.
Rob Knights(21:38) and Jo Fisk(27:57) recorded personalbests at Gorleston and Peter Andrews(23:09), James Gooch(28:24) and Tai Elvin-Andrews(22:01) at Fritton. Over recent weeks Catherine Fisher, Matthew Baldry, Sarah Phillips, Carrie Gibbs, Michael Bird, Lloyd Scriven and Tobias Scriven have all competed in parkruns, making their debut appearances for Waveney Valley.
A number of club members broke away from the traditional road and track fixtures recently to tackle the Mucky Races event near Saxmundham. James Gooch, Michaela Gooch, Caren Elvin, Peter Andrews, Suzy Knights, Rob Knights, Cheryl Goymer, Nina Hopson-Pope, Gary Elvin and Richard Pope all took part for WVAC while Becky Langford and Bill Kingaby were part of ‘The Hopefuls’, a team of Becky’s family and gym friends. The event had various obstacles including cargo netting, ditches, ponds and haystacks plus plenty of mud.
Most members helped each other to negotiate the obstacles to reach the finish together, though no amount of help from his team persuaded Bill Kingaby to walk into the muddy ponds beyond chest high, so he reversed back out and eventually
found a way round. All club members successfully completed the 5k or 10k
events, although at least one member’s dread of deep water
meant he had to find a safer and drier route!

The 20th staging of the Lowestoft Scores Race, which took place last Sunday, had an entry of 211 runners, just short of last years record of 225.
The race organized by Waveney Valley AC started in the High Street and followed a route
along the sea wall, Gunton Cliff and all of the town’s historic Scores before finishing at the Triangle Market, covering a distance of approximately 4.75 miles.
Joe Skipper, of Rock Estate Runners and Riders, recorded his first victory in the race, in a time of 25:42, the third fastest on record after Craig Hopkins 24:47 in 2008 and Paul Evans 25:37 in 2003. It was Skipper’s first Scores Race since 2010 when he finished 6th. Second was Michael Eccles of Norfolk Gazelles A.C., just three seconds behind in 25:45 with Ted Oldman, the 2013 winner, third in 26:08, recording his best time over the tough course.
There was a new winner also for the ladies with Waveney Valley A.C’s Rose Nicholson, making her debut in the race, finishing very strongly in 14th place overall in a time of 30:03, the second quickest on record following Odette Robson’s 29:29 of two years ago. Jo Andrews of Bungay Black
Dog R.C was second in 31:04, the fourth fastest time by a lady and Alice Wicks was third in 33:42.
Waveney Valley Athletic Club had an entry of 12 juniors and 17 seniors in the Lowestoft Scores Race, despite the club being involved in organising and staging the event, and also fielding a team in the East Anglian League Track and Field final on the same day.
W.V.A.C results: – Juniors ( Overall ) – 2 Joel Burgess 8:42 1st Boy 9-12, 5 Harriet Lyman 8:50 2nd Girl 13-15, 8 Finn Howes 9:25, 9 Thomas Spurgeon 9:26, equal 10 Benjamin Cone 9:31, Leo Joscelyne 9:31, 19 Nathan Littlejohns 10:11, 21 Ethan Lee 10:24, 22 Lauren Oram 10.32, 27 Lily Collins 11:07, 28 Hayden Lee 11:12 and 30 Seth Frankland 11:35. Seniors – 14 Rose Nicholson 30:03 1st Lady, 41 Nigel Herrod 33:17, 48 Wayne Freeman 33:39, 60 Mike Quantrill 35:02, 65
David Mower 35.13 1st VM60-64, 71 Paul Grant 35:46, 78 Mark Smith 36:16, 83 Rob Knights 36:28, 94 Bob Milner 36:56, 118 Paul Harrod 38:35, 141 Paul Harvey 40:12, 156 Suzy Knights
41:59, 157 Alan Richardson 42:01, 159 Kylie Rafferty 42:08, 168 Jay Butcher 43:23, 188 Cheryl Goymer 46:31 and 193 Jo Fisk 46:57. Rose Nicholson, Nigel Herrod and Wayne Freeman
won the Mixed Affiliated team prize.
The final runner to cross the finish line was Nigel Page, accompanied by last runner marshal David Goosey. Nigel was raising money for Help The Heroes and is believed to have raised around £700 for the charity.
In the Junior race, over a distance of approximately 1.4miles, the boys’ winner of the 9-12 age group was Joel Burgess(Waveney Valley A.C.),in a time of 8:42, second Reuben Andrews(U/A) in 8:46 and third Alec Mackay(Framlingham Flyers) in 8:52. The Girls’ winner was Grace Forster(U/A) in 9:17, who was also last year’s winner. Second was Holly Bunn(U/A) in 9:39 and third Tess Andrews(U/A) in 9:50.
In the 13-15 age group, first boy was Connor Bilner(Ipswich Jaffa) in 8:10, second Ethan Clements (U/A) in 9:46 and third Archie Roberts(U/A) in 10:08. Girls’ winner was Emma Hunter(City of Norwich A.C.) in 8:44, second Harriet Lyman(Waveney Valley A.C.) in 8:50 and third Ellie Kershaw(U/A) in 9:48.
At the prize presentation, thanks were given to Birds Eye once again for their generous sponsorship, and also Lowestoft Vision and Ashby’s for their support. Thanks were also passed to Claire Henwood of Active Waveney and her team at Waveney District Council, to Christchurch for facilities for registration and prize presentation and also to Tim Earl, the race organiser, Vicki Fairs, the chief marshal and the team of marshals, traffic management officers and helpers who ensured the 20th anniversary event was a success.

Six members of Waveney Valley Athletic Club took part in the Framlingham 10k last Sunday, a popular event which sold out about three weeks before the race. A total of 268 runners finished the tough course, which included the town centre hill being tackled three times during the race. All race finishers received a free technical t-shirt.
Rose Nicholson finished 18th overall and was the trophy winner for second lady. Her time was 38:13, just seven seconds slower than the ladies winner, Odette Robson, of Bury Pacers. Peter Rogers was 28th in a personal best time of 40:13 with Bill Kingaby 60th in 43:35 and trophy winner for first in the mens 60+ age group.
Rob Knights finished 115th in 48:07, Becky Langford 144th in 50:26 and Cheryl Goymer 232nd in 1.01:50.
On Bank Holiday weekend, well over 3,000 runners completed the inaugural Run Norwich 10k with six Waveney Valley members competing. Peter Rogers finished 122nd in 40:25, Paul Brown 505th in 46:30, Steve Gibbs 1,040th in 52:18, Alan Varle 1,542nd in 54:47, Louise Adamson 1,964th in 58:33 and Jo Fisk 2,219th in 1.03:18.

Rose Nicholson of Waveney Valley Athletic Club put in a victorious performance in the Great Yarmouth Half Marathon, a race well organised by Great Yarmouth Road Runners.
In sweltering hot weather, Rose raced round the course, which started and finished at Oriel High School in Gorleston, in a fantastic time of 1.26:28 to finish 11th overall and prize winner for first lady by a considerable margin. Her injuries have caused her some concern over the last year, but hopefully she can now maintain this form and continue to impress in future races.
Of the 246 runners who completed the race, there were four other members of Waveney Valley. Bill Kingaby was 54th in a time of 1.41:51, and for his fourth consecutive race, finished one place outside the trophy winners in his age group. Tim Earl, whose training has taken a back seat recently whilst organising this years Scores Race, finished 62nd in a time of 1.43:57.
Alan Richardson was 150th in 2.01:42 and Lisa Joyce was 219th in 2.21:46.
At the Gorleston 5k parkrun on Aug 8, Jo Fisk recorded a new best time of 28:27. On Saturday, Cheryl Goymer improved her time to 27:15. At the Fritton Lake event on Aug 8, Mike Quantrill ran a pb time of 21:56 and on Saturday he lowered his time to 21:46. James Cousins recorded a pb time of 20:11 on Saturday.
Amie Jane Williams and Jay Butcher recorded times of 31:04 and 26:19 respectively, in their debut races for Waveney Valley.

The third and final race in this years Bungay 10k evening series brought a very strong turn-out from Waveney Valley Athletic Club. Fifteen members took part with many achieving well deserved personal best times after a summer of hard training.
Nigel Herrod led his clubmates home, finishing in 33rd place from more than 200 runners, in a time of 42:29. Nigel is in very good form this season and this was his best time for 10 years. Bill Kingaby was just a few seconds behind in 35th in 42:34, his fastest 10k for 6 years.
Mike Quantrill finished 48th in 43:38, for his first 10k. Steve Gibbs was 68th in 46:10 and Rob Knights was 79th in 47:42, knocking around two minutes off his previous best time. Another first timer at the distance was Peter Andrews who recorded 49:19 in 94th.
Becky Langford finished very close to her best, with a time of 50.58 in 109th and Rebecca Harris was 114th in 51:32. The performance of the evening came from Suzy Knights, who recorded a time of 53:47, a massive p.b by some five minutes, finishing in 132nd.
Bob Milner was 136th in 54:01, Stuart Smith 137th in 54:11 and James Gooch, in his first 10k, finished 160th in 58:33. Cheryl Goymer ran a personal best time of 59:09, in 166th place and Michaela Gooch was 170th in 1.00:54. Nina Hopson-Pope, in her first road race for the club, ran close to Michaela, and finished 171st in 1.01:12.
A few evenings earlier, at a very wet road race held at Worstead, near North Walsham, four club members splashed their way round the five mile course, organised by North Norfolk Beach Runners. Rose Nicholson finished 26th from a big field of 359 runners, in a time of 30:38 and was the trophy winner for 2nd lady. Chris Pimlott was 32nd in 31:17, Bill Kingaby 77th in 34:22 and Stuart Smith 272nd in 44:48.
Most puddles on the country lanes were unavoidable but at least the runners arrived back home before the severe flooding that affected the area overnight.
Personal bests were recorded at the Gorleston 5k parkruns by Jo Fisk on July 18 (30:14) and then the following week (29:09). Last Saturday, Suzy Knights achieved a new best time of 25:46..

The club’s seniors have competed at several events over the last few weeks. At race 2 of the Bungay 10k series Peter Rogers finished 28th in a time of 41:57, Bill Kingaby was 38th in 43:19, Nigel Herrod 47th in 44:09, Paul Grant 75th in 47:50, Rob Knights 97th in a personal best time of 49:44, Joe Mayne 107th in 51:27, Bob Milner 122nd in 52:43, Louise Adamson 124th in 52:51, Suzy Knights 161st in 58:39 and Cheryl Goymer 166th in 59:56.
At the Humpty Dumpty 10k held at Freethorpe, James Cousins was placed 53rd in a time of 42:43 from a field of 428 runners. Wayne Freeman was just a few paces behind in 58th in 43:17 and was a trophy winner for second place in his age category.
At the Lord Mayors 5k city centre classic held in Norwich on July 4, Chris Pimlott finished 74th in a time of 19:09. Nigel Herrod and Bill Kingaby competed in the third and final race in this years Wroxham 5k series. Nigel finished in 113th in 20:07 from a field of 371 with Bill in 145th in 20:46.
At recent Gorleston 5k parkruns, there have been personal bests for Cheryl Goymer (27:51), David Mower (20:51) and Tracey Peak (31:04). At Fritton Lake, Wayne Freeman achieved a personal best 21:09.