Rest is history — and necessary — for masters track, story reminds
Craig competed at Sacto worlds, hence the shirt.
Here’s the story, in case the link goes south:
Davis returns to master his runs at Senior Games
January 12, 2012|STACY CASE coralsprings@tribune.comCraig Davis’ mindset of running being second nature is what helped him win several medals at the Florida Senior Games in central Florida recently.
After capturing gold in the 100-, 200- and 400-meter individual races, and the 4-by-100 meter relay, Davis’ hard work with the Masters Track and Field team has paid off.
As the 54-year-old Davis enters a new age bracket, the Coral Springs resident reflected on his eagerness to get back into racing after a 25-year hiatus.
“I did some 5K races over the years, then found out about the Sunshine State Games in 2005, which was when I started training with the Masters,” said Davis, who began competitive running in high school. “It’s a sport where you practice so much that when you’re competing you don’t think of anything because you’re already programmed.”
Davis previously enjoyed the 100-meter race the best because it helps determine the fastest racer in each age division. Now, he finds more pleasure in the 400-meter race because of the endurance it requires.
Davis uses caution and concentration in his workouts to maximize each training session as much as possible, given that he will soon be in the 55 to 59 age group.
“I want to do what it takes to compete when I’m 75,” Davis said. “I know you need more rest as an older athlete.”
Under Jeff Elliot’s supervision, Davis undergoes age-specific training sessions.
“Craig is a gifted athlete. After sustaining a major back injury several years ago, he revamped his training technique and goals, accentuating base-building, and avoids high-speed sprinting workouts for most of the season,” said Elliot, who trains Davis with co-coach Cliff Campbell.
“Craig needs to maintain good health, remain injury-free, and fight the inevitable loss of speed for success at the next level. On average, athletes lose about .08 seconds of their 100-meter sprint speed each year.”
Davis meets with Elliot and/or Campbell three times each week at either Coral Springs High School or Pine Crest School in Ft. Lauderdale. During training sessions, Elliot piggy-backs on Davis’ quickness and fast-twitch muscle action, along with his superior recovery ability between parts of workouts.
“The most successful Masters athletes are careful, and at the same time, lucky in preventing injuries,” Elliot said.
Davis now turns his focus toward an indoor meet in Gainesville later this month.
15 Responses
Sounds like Craig is in a good program and he will be ahead of the game as he ages. I am in the 60-64 age group and learning the proccess from injuries.
Some day someone will develop a formula that will help determine individual rest vs exercise levels per age group. Seems like there is a correlation between the two depending on the events or sports a person does. As a master rest is the key. When and how much is the question.
Michael people are so different that a formula would not be much use. There are just too many variables, plus genetics plays a huge role. Unfortunately, some people are going to be able to do more with less rest and recover faster. You really have to learn what works for you by keeping a log and have some truly objective way of measuring your progress. I keep a log and I work with my coach to make a program that works for me.
Of course not everything is translated in a newspaper article. Basically, this past year my Coach (Cliff) took an approach which worked wonders for me. This was the first season which I did not sustain an injury, thanks to him. Since we knew that the speed was there, his program focused on more endurance and strength. Those two factors dropped my times steadily during the entire season. Review the 100, 200 and 400 meter times I recorded this year vs the past 5 years. I ran better times at 54 then I did at 50 and this is my 6th season. I know now that my previous years training focused too much on Speed work outs which caused the muscle pulls. The cool thing was competing and reaching the World Master Finals in both the 100 and 200 finishing 7th & 6th. My main regret was not entering the 400 at Worlds and I missed the deadline to add the event. Well, no one ever likes the 400 but now it is a favorite ever since the training dropped my times as they did. Training is an art form which needs to be tailored.
Last season was my first competing as a Masters athlete when I stepped to the line against Craig at the BAYTAF Classic. He made me work for every bit of my 12.20-12.26 victory over him. Oh, I forgot to mention: I was only 40!
Think …..Training is a science….Racing is an Art Form….From the mountains in Arizona …Sully
Post #2 Terry. Very true information. It would take a mountain of information, but if it could be done with 85% success or better across the age brackets just think how much longer we possibly could compete at a high level. I will continue to work on what I think works until something works that we can share with everyone.
I think this is the right idea ….see the Anselm Lebourne article in Running times on how he trains…I think what gets you injured is the speedwork……or too much of it.
Post #5 Sully…. my daughter-in-law is from Arizona.. When I travel to see them we will need to get together. Great fun competing at Worlds. I do miss the mountain training capability! At Sea Level the only inclines are the highway overpasses or trash mountains. Beach training in the sand works wonders. Post #4 Bryan – Let’s do it again Memorial Weekend at BAYTAF you can pull me through at faster times. Enjoy your training.
Mr. Davis,
It was a pleasure to meet you at Worlds- always nice to meet fanatics like us….Will keep in touch Sully ….We can run a few hills in Az.
No doubt the Masters Track and Field community could write volumes of what has and has not worked for them injury-wise.
Hurdlers, LJ and TJ receive their share of injuries as well. The main feedback that I have received from many that have competed in Masters for a long time (hurdles, LJ, and TJ) . . . is “rest period”
and managing your training properly.
Many of the “long time” hurdlers and LJ / TJ have shared with me that drills are a major part of their workout. This would be in lieu of actually hurdling or actually LJ / TJ.
Training is going well Craig, as I hope it is with you (did I see you in Gainesville on the 14th?). As a matter of fact, I’m typing this with ice packs wrapped on my hamstrings (tip that I picked up from Bill Collins). All signs are pointing towards faster times…with SMART training/recovery!
Bryan, I planned but had to miss the Gainesville’s Jimmy Carnes Meet just too many long hours of work 6AM-midnight the week before the meet, but that is what pays for our passion. Back on track this past 5 days still extremely busy at work doing the accounting thing. At this time of the year it presents a different focus with a dedication to all aspects of life while keeping the balance. Balanced Workouts, Balanced Life, provides for Happy FAMILY, LIFE and WIFE. I hope we all enjoy these balances
I had the pleasure of meeting and running against Craig at Penn Relays. His 400 times greatly improved over the spring/summer and that impressed me. Keep up the good work Craig.
What a story. Getting to know Craig and appears to be a great guy! Best of luck in your season Craig!
Congratulations Craig, I was not able to get passed my injures last year. My toe is finally getting better. I had my gal bladder out for Christmas. I am learning what you are preaching, stay healthy and don’t worry about the speed. I hope to be healthy enough to see you on the track some time this year. Take care, you are an inspiration.
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