It was quite an outdoor campaign for Mechacton's Ryann Krais. In May, she set a state record. In June, she established a national class record. And in August, she broke it. She set PRs in 11 events. Four of the events she had never competed in before this year, and she improved with almost every effort.
Krais' 20-03.50w Long Jump at PIAA States in May.
And while she was setting PRs, she was changing the way she thinks about her competition and her future.
But what most surprised, and most delighted Krais this year was the improvement of her teammates on the 4x400 relay. "The five of us are best friends."
When Krais, Alicia Melnick, Laura Bomgardner, and Eileen McCarthy ran about 4:20 early in the indoor season, they were excited. But the time kept dropping, and according to Krais, it was the catalyst for a big spring. Indoor alternate Courtney DeGemmis switched with McCarthy as a regular in the lineup, but all five girls relied on each other for support and training. "Everybody got more dedicated." The team eventually posted a season best of 3:56.28 at the Penn Relays, a mark they missed by just .04 in taking 5th in the PIAA state championships.
And Krais is excited about the possibilities for 2006-2007 because "everybody's back... plus there is a fast 9th grader coming up, as well."
But despite Krais' obvious respect for her teammates, it is equally obvious that she had the kind of year that portends some great performances to come. So PennTrackXC wanted to take stock of the season past, and to get her insights on her last meet as a sophomore – the AAU Junior Olympics.
The AAU meet was held in the most torrid conditions of the summer. The air temp was in the upper 90's all week. The humidity was unbearable. And the temperature at track level was about what you would expect... broil.
What Krais accomplished during the week was a new US sophomore class record in the Heptathlon of 5142 points, set during the first two days of competition, breaking her own mark set in June at the USATF Junior Outdoor Champs. On day one, she was off her best in the 100 Hurdles. There were facility challenges that hampered all the high jump performances. She did set a PR of 32-09.50 in the Shot Put. And her 24.61 200 was her second best ever. On day two, she continued to struggle a bit in the Long Jump ("We'll figure it out and get it fixed"). She set a PR of 106-11 in the Javelin. And she closed with a huge 3-second PR in the 800, running 2:17.59. "I got better each time because every time I finished an 800 I had some left, so I knew I could push a little harder the next time." She credits her improvement in the Shot Put and Javelin with lifting and plenty of practice in technique. For the two days, she had four wins, a second, and two thirds.
During the remainder of the week, she went on to win the Intermediate Girls 100 Hurdles in a non-wind-aided PR of 14.03. She nearly broke a minute in the 400 Hurdles for the 2nd time in her season, winning her 3rd national title of the meet. And then, with the week's work, the heat and a season of competition weighing on her, she ran 56.57 for the 400, a time nearly two seconds slower than her PR, but still took 6th.
Krais won the Pentathlon at Nike Indoor,
and has since lowered her 800 from 2:26.12 to 2:17.59.
Yet despite her remarkable improvement and US record in the Heptathlon; which came on the heels of a Nike Indoor Nationals title in the Pentathlon; Krais says the 400 Hurdles is, by far, her favorite event. She's gaining respect for the multis, but believes an athlete should strive to be the best in a single event. Although if her Heptathlon is what may ultimately earn her a trip to the IAAF World Junior Championships next July in the Czech Republic, she'll be flexible. "I would never turn down an opportunity."
PennTrackXC.com talked with Krais a few days after her return from AAU and two days into her forced 35-day vacation from track.
What was your most memorable event of 2006?
"It has to be my 300 Hurdles at States where I raced how I knew I could. I had run 42.26 as a freshman at my league meet, and it was right there near the state record. I had great competition with Brianna Broyles in the race. I had been working toward that race for a year, and I pulled it off."
What was the most impressive performance you witnessed by another athlete?
"Definitely Chanelle Price at Nike Outdoors. I knew she was great, but I didn't see that coming. Wow, that was cool to watch. She has come so far this year, and she's going to get better." (Note: Price ran 2:07.71 at NON, and followed that up with two faster races at USATF Juniors and USATF JO's. She and Krais will both be juniors next year.)
What do you most need to improve?
"My 400 Hurdles. I spent the year learning how to run the race. I would hold back and pick it up the last 200. I want to build strength so I can go 15 steps (between hurdles) for as long as possible. I have been able to hold it for 200, but then I get slower. I wish I could race it one more time because I fell I know how to run it now. And I need the competition to run fast. I push harder when someone is with me."
What did you learn this year that you didn't know before?
"That it's OK to lose. My freshman year, when I lost it was a disaster. Even when I was losing to Nicole Leach. Now I realize it's OK to lose, because that is what makes you better. Before I was afraid to go against some good athletes, but it will make you stronger in the long run. I was intimidated. I still know the big names in a race, but I am a lot calmer. I want to be there."
Have you changed your expectations of yourself for next year?
"Every time I set a goal, I set a realistic one and an unrealistic one. The realistic one so I can achieve it. But I will always think about the future. I'm always thinking beyond the season. I always have in the back of my head what could happen in the future. Everything I do today will help me achieve my long-term goals."
How are you handling your 35-day vacation from track?
Not well. I will be dreaming of track for the whole time. (After two days), I am already bored to death. I have not watched this much TV all year."
Her coach, Rob Ronzano, will spend his time away from track reading books about virtually every event. "I have to keep up with her. Even though I know how good an athlete she is, some of her performances this year surprised me."
Ryann Krais' 2006 PRs
100 Hurdles: 13.91 wind-aided, 14.03 wind-legal
200: 24.53
300 Hurdles: 41.46 (All-time PA Record)
400 Hurdles: 59.64
400: 54.83
800: 2:17.59
Heptathlon: 5142 (US Sophomore Class Record)
High Jump: 5-06.50
Long Jump: 20-03.50 wind-aided
Javelin: 106-11
Shot Put: 32-09.50
