Take a trip to the Worthing track on normal club nights and you are highly likely to see Gavin Stephens. If he’s not coaching, he will either be helping with the running of the club or concentrating on training to retain his status as one of the top Masters sprinters in the world. Kate Matthews caught up with Gavin to chat about his background in the sport, training and dealing with changes following isolation and Coronavirus.
Kate: Who are you
Gavin: Gavin Stephens, aged 42, live in Worthing, and work in event management. I represent Worthing Harriers, where I am also chairman and sprint coach at the club.
Kate: What are your favourite distances/disciplines?
Gavin: My favourite events to compete in are the 200m & 400m.
I love the 200m, it’s the perfect blend of speed, relaxation & power.
The 400m is a different beast.
In the moment, I’m not sure many athletes would say they particularly enjoy the event. However, the harder you work for something the more satisfying the result. When the 400m goes right, it’s a great feeling.
Kate: How did you get into athletics i.e age, club? 
Gavin: We have always been a sporting family, and from an early age, I played a variety of sports. Most significant was probably playing cricket to county level, where I played against future England stars such as Freddie Flintoff & Alex Tudor. I’m pretty sure Freddie was 6ft and 90kg at aged 12.
My first taste of athletics was aged 9, this involved XC sessions with John Whiteside at Lancing Manor. I have been a member of Worthing Harriers ever since, and tried my hand at most events, including Pole Vault which was entertaining!
Kate: What do you love/hate about the sport?
Gavin: I love the simplicity of athletics, a true test of human physical ability.
Hate is possibly a bit strong, but sprinting & British winters are not a great match. Whilst it can be good for the soul to tough out a session or two, it can be frustrating when the weather limits the quality of what you have planned. This is particularly significant without an indoor facility in the South East.
Kate: What has kept you in it?
Gavin: I drifted away from athletics in my final year of university, this was largely due to prioritising my degree. Several of my friends played for the university rugby team, and I was persuaded to go on a rugby tour in 2002. The outcome of this was I ended up playing semi-professional rugby for the next 8 years. I absolutely loved my time playing rugby, but this perhaps comes with a feeling that I may have missed my peak years in athletics.
I returned to the track in 2012, mainly in a coaching capacity. I then started doing a few sessions myself, with an eye on the master’s athletics scene.
My first master’s event was 2014, and the World Indoor Masters in Budapest. I made the semi-final, and absolutely loved it. The international element of master’s athletics is something I never tasted as a senior athlete. You meet some fantastic people from every
corner of the world, all with a common love of athletics. I cannot recommend it enough, and it is likely to keep me in the sport for many years.
Kate: What is your most proud athletics' achievement?
Gavin: Winning the BUCS indoor 200m in 2001 was probably my biggest achievement as a senior athlete.
Now a master’s athlete, the highlight so far is winning M40 400m gold at the 2018 World Masters Championships. Most people had the Kenyan athlete Mark Mutai (2010 Commonwealth Gold Medallist) as clear favourite. Beating a high-class field, with a time I hadn’t run for 15yrs was a great feeling.
Kate: What has been the toughest moment?
Gavin: My toughest moment in athletics was accepting that I was never going to be good enough to reach the very top of the sport as a senior.
Kate: How often do you train (in normal times) and type of things this includes?
Gavin: Where possible I train 7 days a week. Even on ‘rest days’ I will always try and do something to encourage recovery.
My typical weekly programme includes three running sessions, 2 of which would be high intensity. Other sessions involve a blend of conditioning, lifting, and technical elements.
My favourite session is 3 x 250m off full recovery, if I can hit these in sub 29 I know I am in decent shape.
Kate: Have you had any bad injuries and how did you deal with these?
Gavin: My most serious injury was twisting my foot down a rabbit hole in 2012. I missed the whole of the season and thought I would never sprint again.
Often when you are in great shape, can also be the time when you are most susceptible to injury. This can be particularly significant for master’s athletes, with recovery times from sessions often being that bit longer.
My advice is to always listen carefully to your body, work hard when it’s time to work hard, but do everything possible to prevent it from breaking down. Paying attention to your diet, physio/massage, and specific conditioning are a few ways to do this.
Injuries are athlete kryptonite. Sometimes they are unavoidable, but usually you can do a great deal to minimise the risk.
Kate: Other than actual achievements/PBs, what has being part of athletics brought to your life?
Gavin: The planning and dedication required to reach your potential in athletics, is something that I’ve applied to most things in life. It has certainly proved valuable in setting up my own business.
On a personal side, several of my closest friends are athletes, and I am usually happiest when at the track.
Kate: Best athletics memory?
Gavin: This is an easy one.
Without doubt my favourite athletics memory is the mens 4 x 400m relay from the 1991 Tokyo World Championships. The British team of Black, Redmond, Regis, and Akabusi pulled of something special to beat the American’s.
I recommend watching the TV program, where the team discuss the race. As you can imagine Akabusi has a fair amount to say on the subject, but to be fair, the sight of him cruising past Antonio Pettigrew on the final leg was pure bliss!
Kate: Weirdest athletics memory?
Gavin: The fastest sock in history - 1986 European Championship 4 x 400m relay.
Gold for GB, with Brian Whittle running a 45.1 split on leg 3 after losing a spike during the changeover!
I seem to remember running around the track wearing one shoe for a while after! Video - https://bit.ly/2S3rarv
Kate: What would you say to younger people wanting to get started?
Gavin: Agility, speed, co-ordination, balance, endurance, strength, power, flexibility are all components of the rounded athlete. Embrace all these from a young age and it will set you up to be the best senior athlete you can be.
Commit to your training, enjoy competition, but do not become entirely focused on results. Due to varying rates of athlete development, junior sport will never be a level playing field. The goal is to acquire the skills that will allow you to reach your potential as a senior athlete.
Kate: What would you change about the sport?
Gavin: I don’t hold great confidence in governing bodies making the best decisions for the sport. If I were to single out something specific, it would be World Athletics looking to drop events from the Diamond League programme.
I do not buy the argument that it has to be done to hit the desired 90min TV window. This can be achieved by rotating the televised events at each meeting, not by eliminating events completely.
What does this say to the aspiring young triple jumper/hammer thrower, when the global governing body does not value your event enough to even include it?
Combine this with the fact a key revenue stream it being taken away for these athletes, and it would be a disastrous decision for the sport.
Kate: How do you juggle training/competitions around work?
Gavin: Living right next door to the track is helpful when fitting in sessions around other commitments. I am also an early riser, and enjoy getting a session in before breakfast (less appealing during the winter months).
There is no reason why a quality session should take more than an hour, and in fact some sessions can be done in 30mins.
If you want to achieve something, you will prioritise it.
Kate: Favourite athlete (past or present)?
Gavin: Hmmm, this is a toughie, but if I had to pick one it would be Edwin Moses.
I grew up during the period when he completely dominated 400m hurdling. The sight of super cool Edwin, relaxing before the final of the 1984 Los Angeles Olympics, is one of my earliest athletics memories, a true legend!
Kate: Any other favourites i.e food, music?
Gavin: Food – Avocado on sour dough, scrambled eggs, smoked salmon, frothy coffee, heaven.
Music – With my love of skiing also comes a passion for Tyrolean après oompah!
Kate: How are you managing to keep fit/train during Corona? Any tips for others?
Gavin: We’ve all had our primary goals taken away, and the reset button firmly pushed. Of course this is tough, and it will be effecting each of us to different degrees. The situation has certainly made me analyse my own training, focusing on areas I might usually neglect.
Yes, we all miss competing, but for now, enjoy staying active and healthy.