We caught up with Jo Zakrzewski while she was en route to the European 24 hour championship in Verona this weekend.

Jo Zakrzewski is arguably one of the country’s most consistently successful ultra runners of recent years. Her range across many disciplines has already earned her GB representation at ultra for 50km, 100km and ultra trail. Add to that top placings at Comrades and competing for Scotland at the marathon in the Glasgow Commonwealth Games in 2014. Now she is winning her first GB vest at 24 hours.

Transitioning to 24 hours

AS You have had an incredibly varied and successful running career so far, winning both individual and team championship medals on the roads and the trails. You have completed one 24 hour race to date when you ran 236km to achieve the GB standard and qualification for the Championships. As you transition to 24 hours, how have you changed your training?

Jo Z I Haven’t changed anything! I am still doing the same mileage I was doing when running good 100km races. Not many ultra runners can be full time pros. I am a GP working 50-55 hours a week. I have a few hours commute each week and I coach, so I don’t have the time to run a huge amount. 24 hours is as much about resilience and relentless forward motion. Your also running slower, so if you pace well its then just about sustaining that. I managed my 236k and longer trail races on the same mileage I used for 100k, so it works for me .

AS Fuelling is obviously important in the longer races. How do you fuel?

Jo Z As you know I have never been a big fan of gels. I prefer proper food and tend not to overthink things too much. I drink water and water and electrolyte mix. I never ate in 100k’s but in my longer events at 24 hour and the trails I need to. I just tend to eat fairly regularly, little and often, but very much on feel than to a rigid plan of a certain number of calories or carbs per hour or two hour spell. My 24 hour was mainly fuelled on baby belle cheese and I had lovely home made Banana Bread that was awesome! They had a well supplied food table too so I kept grabbing things from there too.

Conditions in Italy?

AS Have you checked on the likely conditions you will encounter in the European Championships Italy this weekend?

Jo Z Looks like it will be warm so the heat could be an issue. I have been living in Australia recently so have just been training through a Southern Hemisphere winter. Maybe not ideal preparation. The simmers there are warm and I have run lots of races in hot conditions so I feel I tend to run ok in the heat generally.

Balancing individual goals against team goals.

AS You have excelled as an individual and in team competitions, winning both individual and team medals in major championships. How do you approach achieving individual goals while running for the team as well?

Jo Z. Having been living in Australia most of the last two years, I have really only met the rest of the team on What’s App chats! Hopefully time spent together this week plus spending 24 hours running round the course, I can get to know some of them better (laughs).

You’re always aware in championships you’re part of a team and balancing that out is so important. You never want to go out hard in an ultra anyway and “crash and burn” later, so I always tend to start races more steadily. In a 24 hour or longer trail race even more so, but I tend to have the mindset to usually be strong towards the end and maintain. The course for the European Championships is on a one mile so unlike a long point to point course,we should see a lot of each other. it’s so important to be there for each other in a team event. Little low patches are almost inevitable in these long races, so also having the team support every lap really helps. On the short one mile loop, you really can look out for your team mates and support and inspire each other when you all go through the bad patches. You have to remember we are all in this together and unless your unlucky to have mechanical issue you always do get through somehow.

The field in Italy

AS Have you looked at the entry list?

JZ Not really. Of course, I am aware there are several girls who have run well over 240k and 250k so it will be a great race. recent years the Polish girl have been very strong , and of course Nele has been running well.

NOTE Nele is the German Nele Alder-Baerens who ran 254k for 2nd , behind Camille Heron at the last World Championship.

Thinking too much of others can stop you thinking of your own race though. With no Championships for almost 3 years and lack of races generally, it is hard to assess current form in some ways anyway. If some girls look like they are heading for a big distance that will probably inspire you as the race goes on. I think we all, as a team, just need to concentrate on our own relentless forward progress, to get the best out of ourselves. If that is good enough to be competitive as a team against the others, then so be it.

Advice for wannabee 24 hour runners

AS You seem to have transitioned well from 100k to the longer 100 mile /24 hour territory. What’s the best advice you have for someone looking to step up and try a 24 hour?

JZ. Just go do one! For your first one you shouldn’t have any expectations. Just find one on a trail or a certified course and see how you cope with being on your feet for that long.

Looking forward

AS What does the future hold for Jo after recovering from this weekend?

JZ I am staying in Europe for a few more weeks. I am now involved with team management too and am due to help with GB team at the European 50k in early October, before heading back to Australia. Race wise, I have nothing major planned. One of the athletes I coach has a half marathon soon so I will pace her and support her round that. I haven’t looked too much ahead yet though.

AS Jo thanks for giving us your time. Good to catch up with you as always.

JZ No worries.

You can see Jo’s impressive list of ultra performances over the years at her DUV profile HERE

You can catch up on pre Verona our chat with Jo’s fellow team runner James Stewart HERE

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