First posted in 1996

Krainik leads a 200-meter heat at the San Jose masters nationals in 1997, where he ultimately took fourth in the M45 finals with a time of 24.79 behind legends Bill Collins (23.12), Fred Sowerby (23.70) and Stan Druckrey (23.74).

Photo by Ken Stone

Profile:

Name: Gerry Krainik

Born: June 28, 1952, Chicago, Illinois, USA

Occupation: Teacher (computer education), coach at Oak Forest High School

Home: Oak Forest, Illinois, USA; Married to Beth, two sons: Andy and Jeremy

All-time T&F Bests: High school bests of 10.1 in 100y, 22.4 in 220y and 48.4 in 440y (2nd in Illinois state). Prep indoor bests of 50.5 in 440y, 1:59.2 in 880y. In college, ran 9.5 in 100y (Northern Illinois University school record), 20.9 in 220y and 46.78 at NCAA in 1974. Indoors ran 30.8/30.6 in 300y, 48.2 in 440y and 1:55.9 in 880.

Masters achievements: M40 bests of 11.54 in 100m, 23.19 in 200m, 52.14 in 400 meters. Indoors ran 6.6 in 55m, 7.51 in 60m, 23.51 in 200m, 52.39 in 400m and 2:08.9 in 800m.

Workout routine: Runs Tuesdays and Thursdays and compete on Saturdays. Lifts weights Wednesdays and Sundays. Does plyometrics on Sundays.

Trivia: Brother Tony was Illinois State track champion and record holder in the 200 meters in 1974. Gerry's favorite workout spots are Proviso West, Hillside Illinois (indoor) Riverside Brookfield High School and Oak Forest High School (outdoor). Conducted world’s first cybermeet and founded egroups forum for masters.

The goal of my spring and summer training for 1996 was to run a fast 200 and 400 meters at the national meet in Spokane. I am still learning how to train as a master athlete. I now know that training for a master athlete requires a delicate balance of work and rest. Most runners overtrain. I have always been too aggressive in my training. As a national-class open athlete, I enjoyed a relatively injury-free career. As a master athlete I have had a long list of injuries: hamstring tear, plantar facia tear, calf strain.

Each injury had a major impact on the respective seasonal goals. I tore my hamstring six weeks before the 1993 outdoor nationals I tore my plantar facia before the 1994 outdoor championships in Eugene. Three days before the Reno Indoor Nationals (1995) I strained my calf. Each injury had my full undivided attention. I have attempted to make adjustments to contain any possible breakdowns. I have organized my workouts into five separate areas of preparation: general physical, diet, resistance training, mental preparation and running sessions.

GENERAL PHYSICAL

I monitor my weight, heart rate, and flexibility twice daily. I try to do four sets of 125 crunches daily. I have monitored these areas since 1993. I use a checklist that I have on the top of my dresser.

I use a Polar heart monitor in the morning after I wake up and at night before I go to sleep. I stretch -- mainly the hamstrings, lower back and quads -- in the morning and before I go to sleep. I check my weight in the morning and at night. The crunches I do in the morning, at night, before and after my running workout are integrated within the resistance training session.

DIET

Approximately 60 days before my major competitions, I keep track of my carbohydrate, fats, saturated fats, cholesterol and protein intake. I use a spreadsheet that allows me to measure the percents of each nutrient. I have been averaging 2,550 calories with 62 percent carbohydrates, 23 percent fat and 15 percent protein. I try not to each meat. Two days prior to competition, I try to up the carbohydrate consumption to 80 to 90 percent. Saturated fats I keep to less than 20 grams daily and cholesterol less than 150 mg.

RESISTANCE TRAINING

I do plyometrics once a week during the competitive season. I have built three boxes --18"x18"x30" A session would include two-footed jumps, right- and left-footed hops and alternate leg power skips. A sample workout would include spacing the three boxes 8 feet apart and having seven foot contacts on top and in between the three boxes. Next, I would perform seven left-footed hops without the boxes. Then seven right-footed hops without the boxes.

Finally, I would do seven power skips without the boxes. After each series of seven hops and skips, I place a separate bean bag at the last contact point. The four skills comprise one set. I usually do four sets (total contacts 4(7x4). Each set I try to perform progressively faster and longer. For example, the next set of double jumps with the boxes have the boxes set 9 feet apart. During the next set of hops and skips I try to surpass the bean bag markers from the previous set. The key to doing plyometrics is to have a fixated ankle joint and enough rest prior to each set to utilize your reactive power.

I weight train twice a week during the competitive season. I have a light weight session, and I have a medium session. Postseason weight lifting features three sessions a week with one hard day. I have shifted the emphasis of my lifts from power to endurance. I use to lift high-resistance loads with few repetitions. I now lift more repetitions with lighter loads with much less rest between sets.

A sample light weight workout session would include the following: 4 sets of 12 reps of bench press at 150 pounds with a 2-minute rest interval, 4 sets of 12 reps of full squats at 95 pounds with 2-minute rest interval. 4 sets of 20 reps with 2 drop sets of hamstring curls at 50/25 pounds with a one-minute interval. 2 sets of 12 reps of cleans at 95 pounds with a one-minute interval. 2 sets of 20 reps military presses at 75 pounds with a one-minute interval. 2 sets of 30 bar dips with a 2-minute interval.

Usually I start my workout with the above lifts. I conclude the workout session with the following lifts/skills in a quick circuit fashion (little or no rest between skills). The following comprise one circuit: 12 reps of curls (I use an arm blaster and a curling bar) at 67 pounds, 12 leg swings with a 5-pound weight cuff through the range of motion of a running cycle with each leg. 12 reps of tricep presses at 67 pounds. 6 jumps squats at 55 pounds. 125 crunches. 20 concentration curls with a 30-pound dumb bell with each arm. hamstring stretches for one minute. 10 reps of kickbacks with the 30-pound dumb bell. 10 reps of lunges with the 30-pound dumb bell with each leg. 10 reps of flys with the 30-pound dumb bell. 100 reps of arm swings with 5-pound dumb bells and then 50 fast reps of arm swings without the dumb bells. 7 pullups.

On a light day, I do two complete circuits with about 4 minutes between each circuit set. I believe that these circuit sessions have enabled me to build 200/400 type muscular endurance without running every day. Prior to this season, I did not run an 800-meter race.This season I have been able to run four 800s while decreasing the total number of running sessions and the weekly mileage! By increasing the intensity of the weight workouts through minimum rest I have been able to transfer the weight training efforts to the 200-, 400- and even 800-meter events.

MENTAL TRAINING

I use a lot of traditional techniques: progressive relaxation, pma techniques, fixation, autohypnosis drills, breathing exercises, and visualization and phantom performance activities. I monitor my visualization training and progressive relaxation drills daily.

SAMPLE TRACK WORKOUT: July 16, 1996

To develop and maintain speed endurance, I set out to run four fast 200-meter dashes in a pyramid type progression with full rest recovery at the following tempos: 25 sec, 24.5, 23.5, 25.

WARMUP

1. 400-meter jog, 2. 3 sets of 20-yard sprint drills (I use the hurdle marks for my measures) Each set comprises the following components with the sequence of perform a skill then walk back and do the next.

a. walk through running cycle (looks silly, but it really helps)

b. high knee lift

c. butt kicks

d. backward run

(activates the hamstrings, done with a forward lean)

3. 30-yard sprint buildups with the wind and with a 10-15 yard running start integrated with stretches.

a. First 30 yards ran in 3.4 seconds (easy run with good mechanics in racing flats ) walk back recovery

b. Second 30 yards ran in 3.2 seconds (fast and relaxed

c. hamstring and quadriceps stretched between the first two30-yard runs and the last two. Change into my sprint spikes.

d. Third 30-yard dash at 3.0 seconds, walk back recovery.

e. Fourth 30-yard dash faster than 3.0 seconds. Change into racing flats and walk 400 meters, I visualize the coming 200-meter runs as I walk.

BODY OF THE WORKOUT

I set markers (cone or a hurdle) at the 200m stagger so my training partners can time me on a fly (with a runthrough) at the start. I like to have a 100m split and a final. Ideally I have a partner at the 100m mark and one at the finish line. I run in the direction with the wind. Running with the wind helps promote overspeed training. Overspeed training allows me to run workout performances near meet efforts. I believe changing shoes have helped me “save” my calves and my careful selection of footwear has protected my plantar facia. I wear orthotics during the day. The first 200m dash I perform in my racing flats (Adidas advance cross flats), the next 200m run I run in a middle distance spike (Adidas Advance MD with the tiny 1/8 inch spikes), the next 200m run I run in a sprint spike (Asics’ hyper sprints with tiny 1/8-inch spikes), the final 200m run I do in racing flats.

The first 200m I try to run near my ideal 400-meter pace, around 25 seconds. I take a 10- to 15-yard runthrough prior to the 200. After the run, I generally walk 400m. I’ll rest for at least 6 minutes, but no longer than 10 minutes between runs. At that time I’ll change shoes. The second 200m I try to run 0.5 seconds faster than the first. (24.5) I’ll actively (walking mainly) rest for at least 6 minutes, but no longer than 10 minutes between runs and change shoes again.

The third 200m run is my fastest . I try to run one second faster than the second run (23.5). I continue an active (walking mainly) rest interval between and once again change shoes.

The final 200m run I try to perform at near my ideal 400 meter pace, around 25 seconds (same as the first run).

COOLDOWN

I walk for between 400 and 800 meters, then I ice my calves. Seldom do I stretch or jog after the body of the workout. I have found a more passive approach to the cooldown allows me to “save” my calves and continue to train injury free.