 Week nine of the Paris marathon training block and what a week it was Starting with an incredible track session on Monday finishing with an awesome race on Sunday My highest mileage week so far So if you are excited for today's video then please do give it a like Make sure you subscribe to the channel if you haven't already and stay tuned to the end to find out How I got on in my marathon and what my mileage was this week I really feel like I've started to turn a corner in my training Monday we did eight times 800 on the track now Either my fitness is improving or the endorphin elite shoes are unbelievable Because I felt so comfortable and we did three minutes well under three minutes for each of the 800 meter reps Now if I'm going to do a sub three-hour marathon in Paris, I Need to do 800 meter reps comfortably under three minutes and that's what I did on Monday It was amazing. My heart rate felt good. I felt relaxed and we sped up towards the end So each 800 we sped up and the final 800 was around two minutes 45 So incredible really confidence boosting track session on Monday nice easy day on Tuesday As always the film my run 500 with noble pro in the morning It's a 500 meter climb on the treadmill. We do it at 12% And it's only 4.2 kilometers and it's nice and slow So relaxed heart rate as always in the description below is a link and a code For you to get an awesome discount off a noble pro treadmill any of the noble pro treadmills You'll get a discount if you use my code in the description And then on the Tuesday evening We did an interval session on Zwift, but it was relaxed. I did it very slow So although it was intervals it was low heart rate easy running now at some point on Tuesday I cracked a tooth and I had to go to Brighton for a dental appointment So Wednesday morning started with a relaxed 10k on Brighton seafront, but then the really tough session came in the evening on Zwift There's a ladder interval session So we started with one minute hard at a fast pace Then we had one minute recovery then one and a half minutes not quite as hard Another one minute recovery two minutes not quite as hard again one minute recovery and then two and a half minutes Not quite as hard again and a one minute recovery and then we went back up So two minutes one and a half minutes and one minute fast Tough interval session on Zwift on Wednesday evening And if you notice I did work hard because I've got a max HR of 172 It's not often I get up to 172 these days now normally on a Thursday I would do the 500 meter climb on Zwift on the treadmill However, this Thursday I thought I'd change it up a bit and I took myself off to Eastbourne To run 20k on the Seven Sisters Hills and that amounted to about 700 meters of elevation on Thursday morning Thursday evening we just did a very easy relaxed 5k on the treadmill And that made it around 45 miles for the week over 70 kilometers so far on Friday morning We did this run 10k up and down the seafront, but I did it as 1k reps at Marathon pace So one kilometer off one kilometer at Marathon pace one kilometer relax one kilometer at Marathon pace Very pleased with that because I didn't get above 155 bpm for any of those reps So that is good news We want to keep the heart rate as low as we can for Marathon pace efforts Now we are just going to totally ignore the fact that I did another interval session on Friday evening It was part of these Zwift Run Academy workout season and again I did it really low heart rate Really easy I didn't stress myself out I didn't do it as a proper workout So when you're looking at it on Strava it isn't a proper interval session And talking about Strava if you do want to see all of my runs in detail If you're interested at all then everything is on my Strava account Go and have a look there you're more than welcome And if you're finding the video useful interesting or entertaining then please do go and hit that Like button really helps the algorithm as you know and if you're not subscribed I'd really appreciate your subscription as well. Thank you very much We got to 199 park runs on Saturday when we went to Horsham And the Horsham park run is a beautiful place called Southwater Country Park Something like 1937 for 5k on Saturday so I really enjoyed that And then Saturday evening we did the Paris Marathon long run training session on Zwift On the treadmill with loads of other people who are all coming to join us in Paris Great fun we did about 15 kilometers nice slow easy running So by Saturday evening we'd completed around about 115 kilometers And then on Sunday we had a marathon to do So this was my fifth time of running the Stenning Stinger Marathon It's all on my local trails so I know them really well And I have run the Stenning Stinger Marathon route Two or three other times as well so I know it like the back of my hand And it's normally a complete mudfest But we were really lucky this Sunday it was totally dry almost totally dry Now bear in mind this was supposed to be a training run But my fastest time on the Stenning Stinger Marathon thus far has been 3 hours 55 minutes In terrible muddy conditions I try to go out with the intention of going under 4 hours with a solid sensible paced run And for the most part that's exactly what happened I kept it steady I kept it low heart rate And if you look at my stats my heart rate for the entire run Almost 85% of the time I'm in zones 1 and 2 There's only 30 minutes of running in zone 3 And yet partly because of the really dry conditions And partly because I'm probably pretty well trained now for the Paris Marathon I managed to come in 10 minutes faster than my best ever time on that course 3 hours 44 minutes and 30 something seconds So I was absolutely totally blown away by Sunday's marathon result So we ended up with 156 kilometers of running that's 97 miles of running For week 9 of the Paris Marathon training block And that worked out at 12 sessions overall And 3 of those being hard sessions So Monday's track session, Wednesday's Zwift interval session And the Horsham Park run on Saturday Those were my 3 hard efforts during the week Now of those 156 kilometers 19 of them were really tough hard fast running And that made about 12, did 12 or 13% of my running during the week was a hard effort And now let's look at heart rate So during the week I ran for about 14 hours and 55 minutes Just shy of 15 hours of running last week And of those I was in zones 4 and 5 So that's what we do our really hard effort Our VO2 max or above threshold running 4.8% of the time So nearly 5% I think it was 43 or 44 minutes of really tough Zone 4 and zone 5 running And if you look at the spreadsheet You can see the vast majority 13 hours of those 15 13 hours was in zones 1 and 2 So very little in that middle zone So zone 3 the zone we race in Hopefully at the Paris Marathon Very little running in that zone And we'll see you on the start line For week number 10 of the Paris Marathon training sessions next week And believe me there's a big change coming If you'd like to watch the video I made of my Stenning Stinger Marathon Then click that link right there That'll take you to that marathon video When I say there's a big change coming I don't mean clothing I haven't got a whole new load of branded gear or anything Somebody's got in touch with me And severely told me off about my marathon training plan Find out next week See ya