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07/09/2025 00:00, In Blog /

Masters Spotlight with

DAVE JAMES

1. Tell us how and when you started running? 

I started running when I was 17 in 1974. I had worked hard studying for my GCSEs and felt really unfit. I had played football and cricket at school and loved all sport so didn't like the feeling of being out of condition! I started running ‘around the block’ regularly over the summer holidays so that when I went into the 6th form I felt fitter in myself. I took part in a couple of school cross country races and to my surprise I won them!

 

As my running improved I grew in confidence although I was always quite chatty and sociable. A friend of mine suggested that I join Cardiff Athletic Club as he thought I had some ability. Looking back now I'm so glad that he did and that I took his advice. I met up with him recently and he asked if I was still running. I think even he was surprised to find out that I’d run London Marathon this year. I also played club cricket at a reasonable level. I had to eventually make a choice between cricket and athletics over the next two summers as they were clashing. I felt I was probably a better runner than a cricketer so running won the race!

 

2. You had some early success as a junior including winning Welsh titles at cross country and on the track and also finishing 6^th at the CAU Inter Counties.  Tell us a little about those days.

On joining Cardiff AAC I ran in the Gwent Cross Country League races as a junior, and was improving with every race.  My breakthrough came when I was selected for the County for the British Inter County Cross Country Championships in 1976, finishing 6th which was considered a great achievement. I was proud to then be selected to run for Wales in the World Cross Country Championships at Chepstow having finished 3^rd in the Welsh Junior Championships at Beachley. This was my first Welsh vest so a proud moment for me.

 

I don’t recall winning any cross country titles as a junior. I started running track races in school, winning the Welsh Schools 3000m in 1976 having been runner up the year before so was showing a steady improvement. I then went on to win the British Colleges 5000m Champs in Scotland in consecutive years whist attending Cardiff Met University and my track times from 1500m to 5000m were steadily improving.

 

3. You gradually progressed into senior competition in 1977/78 and finished 4^th in the Commonwealth Games trials behind Tony Simmons & Steve Jones.  What do you remember of your early days as a senior?

It was a step up going from a junior age group into the seniors but I seemed to cope well making that transition. I was really proud to be selected to represent Wales at 5000m for the first time in Athens with the legendary Steve Jones. We were lucky enough to have the opportunity to represent Wales annually in International track& field meetings against several other nations such as Greece,Hungary, Netherlands, Ireland, Scotland and England.As a senior I was also selected to run in the World Cross country Championships in Madrid and Paris which was a step up in senior competition but a tremendous experience.

 

4. If I’m correct you won your first Welsh Senior title when winning the 10km Cross Country title in Newport in November of 1978. What do you remember of that race?

Yes, I remember chasing Ali Cole, a tough, hardened cross country runner from Swansea around The Glebelands course in Newport. I tracked him for most of the race and had the strength to outkick him approaching the finish. This was another breakthrough for me so I was really happy with my progress.That winter and the winter of 1979 I ran a few cross country races in France, Belgium and Ireland including representing the Cardiff Club in the European Clubs Cross Country Championships. It was a great experience running internationally!

Dave James racing for Wales in 1980 against England, Hungary and Netherlands

Dave James leading Sebastian Coe

 

5. Your times gradually progressed over the next few years and your 5,000m pb of 13-33.91 at the Hague in July 1980 still remains in the top 10 5,000m times by a Welsh athlete. What do you remember of that race?

1980 was certainly my best season as an athlete as I broke the Welsh 3000m with 7:46.95 and the Welsh 2 mile record with 8:20. (4:08 for first mile!).These records still stand although the 3000m is now a Welsh All- Comers record. On the back of those performances I was invited to participate in an International 5000m in The Hague representing a small GB team. Each lap was run at a consistent pace(65 secs) with the pace picking up in the last 600m. My previous best was 13:40 so I was happy with my pb.I ran several 5000m track races under 14:00 that year.My best 10k was 29:47 on the road and best half marathon was 65:15.

 

That year I was ranked 8^th in the World Rankings at 3000m with a converted 2 mile time of 7:43. I was invited to 3000m/5000m races in Crystal Palace and Gateshead on the back of these performances and finishing 5^th in the Moscow Olympic Trials in Edinburgh. I was theninvited to compete in The USA on their Indoor Circuit the following winter, meeting and travelling on the circuit with athletes such as Mike Boit, John Walker and EamonnCoghlan. What an amazing experience for three months!

Dave James ranked 8^th in World at 3,000m in 1980!!

6. In March 1980 you won the World Student Games Cross Country title in Coleraine, Northern Ireland. Was this the pinnacle of your career and what do you remember of it?

I was selectedinitially as a reserve following the British Universities & Colleges trials but I was lucky to be called up a couple of days before the race due to someone withdrawing through injury. It was a strong British team with Dave Clarke, Nick Brawn,Kevin Forster and Tony Milovsorov among those selected and well known German athletes such as Michael Karst competing. Nick Brawn and I managed to break away from the rest of the field and I knew that if I could stay in contact with him I would be able to outkick him. Luckily I was able to do so and I was World Student Cross Country Champion, certainly one of my greatest achievements! That cross country season created the groundwork for my breakthrough track performances the following summer.

 

7. After all your success you then disappeared from the scene for 30 years! Why did you stop competing and what made you return?

I ran several 3000m/2mile races indoors in The States in early 1981 and was doing a lot of mileage that winter. Unfortunately on my return I started experiencing hip(sacroiliac joint) inflammation which curtailed my training and which troubled me on and off for the next few years.I also contracted glandular fever that summer,probably picked up during my first teaching post. It was a frustrating period. However, I did manage to runmy best 10k in 29:47 on the road and best half marathon of 65:15 later in 1981 after a period of more continuous training.

 

I spent about 18 months out but managed to make a come back in 1983 winning my first Welsh senior track title at 5000m and finishing on the podium in the 1500m.I also ran 14:01 in The Cork Games in Ireland and represented Wales in the World Cross Country Championships at Gateshead. Unfortunately I experienced further sacroiliac trouble and lost my motivation due to only managing intermittent training. Meanwhile my teaching job was dominating my time and I was involved in organising after-school sports clubs/teams which took up a lot of time. I got involved in running the Cardiff Schools football team for several years. Craig Bellamy was in my team for two of those years!

Dave James running for fun

As well as my injury reducing my running,family lifebecame of course the main importance.I got married and had two sons who are also sporty and their footballing and school lives were a big priority. I did make mini come-backs from time to time with occasional races andwon the MV40 Nos Galan 5k on New Year’s Eve in 1999.I also ran one or two Cross Country races just for fun but there was no consistency in my training. I just did some running for my mental healthand to keep a little bit of fitness.

 

In 2012 I was persuaded by my good friend and Welsh Athletics/Les Croupiers RC stalwart Mick McGeogh to join the club and compete again. I ran some Parkruns and a few Gwent League races and really enjoyed competing again.The club were very welcoming. Mick had been trying to persuade me for a while so I have to thank him for his persistence!

 

8. Very quickly after returning to racing, after a 30 year gap you competed for Wales in the BMAF Cross Country International in Belfast. After all those years what did it feel like?

When I received the selection letter from Bernie Jones the Welsh Masters Team Manager I was really happy and felt proud to be representing my country againaged 55. I thought I would be able to come back and attain a podium place but realised that after being out of the sport for so long it was going to be really difficult to do so and so it proved!

 

Since then I have competed for Wales in the Cross Country Internationals in Dublin, Glasgow and Derry which have been really enjoyable weekends away. The Welsh Team spirit is second to none!

 

9. Tell us about your training at your peak.

Iwas lucky enough to be in a strongtraining group at CardiffAthletic Club with some excellent athletes and a great coach. I was averaging 80-100 miles a week with 2 sessions a day on 3 or 4 of those days. I included a track session such as 200m/ 400m intervals(sometimes longer reps), fartlek/hills, a long Sunday run and a tempo session which frequently became a Monday burn up! I wasn’t the fastest finisher with great speed but I did manage to have speed endurance. My fastest 800m was just 1:57 but went through the first 800m of my Welsh 3000m record time in 2:02.  I wasalso able to run a 28 secondlast 200m at the end of a 5000m to win an International race for Wales in The Netherlands. However,looking back I think that I should possibly have worked on my leg speed more to enable me to change pace more effectively.

Dave James training with Welsh and Cardiff AAC teammate Bernie Plain

 

10. And the differences as a Master?

I am still trying to do a weekly interval session, a long run and a tempo/ parkrun but do feel the need to build in more short recovery runs at 8mmp or slower as the quicker sessions take it out of you more as you get older. I am still managing 40- 50 miles/week and managing to do this while still doing some supply teaching but there are times where I feel I need to take things more easily and build in rest days!

 

Having been used to doing high mileage in the past it is often difficult accepting the need to do so! It is a case of listening to your body more as you get older but it is frustrating and challenging managing niggles and injuries which seem to be more frequent! It is a case of putting things into perspective and being happy that you’re still able to do it. It is still good to have aims such as achieving a goodage grade in Parkrun but it is worth taking one step back sometimes and just remembering how lucky you are to be still going at all!

 

11. What advice would you give to any Master athlete wanting to compete for Wales?

Put your name forward for selection! It is such an honour to represent your country at whatever level and there is a great camaraderie and team spirit running for Wales.You are never too old! There are more opportunities now than ever.

 

12. Comments on:

1. Running for Les Croupiers

Les Croups as it is known is a welcoming, all- inclusive club with currently around 450-500 members. When I joined the club 13 years ago it mainly had veteran runners. Now it has a lot more younger members in their 20s and 30s who have brought fresh ideas to move the club forward, especially on the social side. The club has organised tours in the last three years to The Hague, Warsaw and Barcelona Half Marathons and there was a great mix of runners across all ages. The club takes great pride in organising The Welsh Castles Relay Race which has been so successful over the years.I love training withand chatting to the younger members as well as the other oldies like me and hope that something I have achieved may inspire them to reach their potential. I have been given the nickname of ‘Sir Dave’ by some of the younger club members, which has really amused me, but feels like an honour too!

 

Dave crossing the line in 3^rd place at the Masters 5km International in Shrewsbury

2. Running for Wales

When you put on that Welsh vest you feel so proud and want to do your best representing your country. I have been lucky enough to run for Walesat junior, senior andmasters’ levels and it still gives me a thrill to be selected. If you get the opportunity take it! This year I have represented Wales against England in the 5kMasters’ international at Shrewsbury(3^rd place) and the Half Marathon at Swansea (2^nd place) and I really enjoyed it and being part of the team.

 

3. Masters Running

The Welsh Masters set up has grown from strength to strength over the last few years due to the hard work of Bernie Jones. As well as being able to represent Welsh Masters in the Masters Cross Country International which has been held annually, there is now the opportunity to run for Wales in 5k,10k, half marathon (Road and Trail) and marathoninternational events. Bernie has set up a Masters Advisory Group which has been recognised as an important voice in Welsh Athletics. Masters’ Running Standards havebeen raised and the number of athletes competing in Masters’ Events has increased.

                                                                                        

13. Any other comments?

Running has been a great sport for me and over the years I have made many friends and been lucky enough to have been given the opportunity to participate in races in different countries which I might not otherwise have visited. My wife and family have been a great support to me and without thisI wouldn’t have been able to continue training and racing over the years.I do regret being out of the sport all those years with injuries. However, it has been great being part of it all again andwhileI am still healthy and able I will continue running because first and foremost I enjoy it and I love keeping fit. As the saying goes, ‘You don’tstop running when you get old; you get old when you stop running!’

 

There are not many Welsh Athletes that are in the top 10 in the World Rankings these days, but Dave James achieved it back in 1980 and it’s great to see him enjoying his running as an M65 and still managing to beat a few English athletes along the way! Thanks for a great insight into your running career Dave

Bernie Jones