In photo below, Susannah Kvasnicka of Great Falls, VA finishes fourth at the 2003 St. Patrick's 10K. In the top photo, she returned in 2005 to win the race in 35:18

At the recent PVTC By George 5K/10K race at Hains Point, the Washington Running Report spoke with Susannah Kvasnicka, the third ranked woman in the Open division. The event is usually two simultaneous low-key races with about 100 finishers.

The races start at the 3.2-mile loop around Hains Point with the 5K starting about 150 meters back of the 10K start. Long before the 10K runners reach the first mile, the shorter distance racers come blasting past from behind.

That Saturday Ron Kulik, the fourth ranked man in his division (40-44), led a pack of five runners past the 10K group with Kvasnicka centered in the middle of the pack. Kulik led throughout, coasting to a 17:12 victory. Kvasnicka finished third overall and was the first woman in 17:24.

Moreland: Susannah, we understand from your coach that you have only been racing for about four years, with your first marathon being run in around four hours. In 2005, you won Marine Corps Marathon in 2:47:10 and ran nearly that fast at Twin Cities. To what do you attribute this quick rush to the top of women's racing?

Kvasnicka: Before I met Ron Kulik I was a recreational runner. I did run two marathons, and a couple of other low key races, but I was just jogging them and I was doing them for fun. After my second marathon, I got a minor injury and saw Ron to treat it. During the course of my treatment, Ron and I talked about my running and my potential. He believed that, based on what little running I had been doing and some of the times I had run, I had a lot of natural talent and that, with the right training, I could become a competitive runner. I had also always known that I had talent and that I enjoyed running, but it took meeting the right person who believed in me to put it all together.

Moreland: What was your first race? What is your favorite race to run?

Kvasnicka: My first race since training with Ron was the 2001 Rockville Rotary 8K. I think I ran around 31 minutes. At that point, I had just begun training. That fall I ran the Marine Corps Marathon and ran 3:10, which was a 45 minute PR.

I have so many favorite races, but I would have to say that my three favorite local races are the St Patrick's Day 10K, the Cherry Blossom 10 Miler, and the Annapolis 10 Miler.

Moreland: This week last year you were at the GW Birthday 10K, winning in 35:39. What prompted you to race here today at this relatively minor race?

Kvasnicka: My schedule called for a paced tempo run of 3 miles, so we decided to go down to Hains Point and run there as opposed to on our own. I am at a different point in my training than I was last year and the 10K just didn't fit as well into the plan.

Moreland: In this PVTC race, Ron Kulik was obviously running a controlled pace race, which could have been much faster if he had needed it to win. Maybe one day soon you will be pushing him to a faster victory. What was his reaction to you finishing third, just two seconds behind second place?

Kvasnicka: Because we were really out there doing a workout, he was fine with the result. I think if I had been in a real race situation, he would have been disappointed that I let that man pass me so close to the finish. He always tells me to see men as competitors also.

Moreland: Local running columnist and elite master middle distance runner Steve Nearman has always claimed that the great runners focus on one distance. While your 5K and 10K times are top quality, it seems that where you will excel the most is the marathon. What are your plans for the marathon? Are you thinking about the next Olympic Trails?

Kvasnicka: I definitely think I have done well with the longer distances, but that may be because that is what I usually am training for. I have never trained specifically for a 5K and most of the 5 and 10Ks I run, I train right through. I rarely taper for a shorter race.

I plan to run a fall marathon in 2006. Because I ended up running two marathons last fall, I am taking a little break and am focusing on some shorter stuff. I will most likely run the Chicago Marathon, where I plan to qualify for the Trials.

Moreland: Now that the spring racing season just around the corner, tell us what your racing plans are for the spring. Last year you won the St. Patrick's Day 10K in 35:19. Do you plan to return to defend your title for the March 12th race?

Kvasnicka: Unfortunately, I am not running the St. Patrick's Day 10K this year. I plan on running the USA National 15K Championships in Jacksonville instead. I would love to do both, but they are on the same weekend. After that, I will run the Shamrock 8K in Virginia Beach and then the Cherry Blossom 10 Miler. At the end of April, I will run Pike's Peek and maybe Sallie Mae.

Moreland: How many miles do you need to put in each week? Will you be increasing your mileage this year to get some new PRs or is there another training strategy?

Kvasnicka: I actually have not had to put in a lot of miles in the past to get good results. My mileage varies depending on what I am training for and has typically increased year after year. For marathon training, I may hit 100 miles, but for 10K training it is much less. My progression has really had to do more with the quality of my training and the workouts that I am able to do.

Races run for the 2005 Runner Ranking

Race Name                        Site             Date        Time

Red Ribbon Run 5K	            Alexandria, VA   31-Dec-04   17:40*    
George Washington Birthday 10K	    Alexandria, VA   19-Feb-05   35:39*
St. Patrick's Day 10K	            Washington, DC   12-Mar-05   35:18* 
Scope it Out 5K	                    Washington, DC   19-Mar-05   17:10* 
Credit Union Cherry Blossom 10 Mile Washington, DC   03-Apr-05   57:27
Sallie Mae Fund 10K	            Washington, DC   17-Apr-05   35:11
DARCARS Pike's Peek 10K 	    Rockville, MD    24-Apr-05   34:39
Rockville Rotary Twilight 8K	    Rockville, MD    16-Jul-05   28:39
Annapolis 10 Miler	            Annapolis, MD    28-Aug-05   59:23*
Kentlands/Lakelands 5K	            Gaithersburg, MD 03-Sep-05   17:17*
Marine Corps Marathon	            Washington, DC   30-Oct-05   2:47:10*
TLC King of the Road 5K	            Rockville, MD    19-Nov-05   17:48*



* Overall winner