 Procrastination, we are very good at it as runners, aren't we? And it's one of the best reasons to join a running club. Accountability, responsibility for your actions. Get out there and run at a certain time with a group. But I've been sitting in the house for two hours trying to get myself out on this solo run. But I've made it out finally. So, this is my third week now of Paris Marathon training. Paris Marathon is on the 2nd of April. And the goal is sub three hours, if we can. Lots of caveats to that. If it's too hot, that might be a problem. It's certainly not hot today, it's really cold. So I did 100km last week. 100km the week before. We're going to do six weeks in total of 100km a week. That's about 62 miles. And then we'll do a ramp up. Like we did for the Lakeland 100 series, we're going to build up and have maybe one or two 100 mile weeks by the end of the training block. So let's get on with it and talk about last week's training. Let's go in depth, into heart rate zones, into time on feet and into miles and kilometres covered. Monday is actually one of the tougher days of the week. Started off filming the first episode of the Paris Marathon training series, with a 16km 10 mile run on the downs, followed by a track session in the evening, where I had quite a successful run. So remember I said last week that I was feeling a little bit negative and lacking in a bit of motivation and worrying about the fact that I'm trying to aim for a sub three hour marathon time. So my track session on Monday consisted of eight times three minutes. So I don't know if you've heard of the Yasu 800 session. I've done plenty of videos on it before. And during these three minute reps, for seven of them, I managed to cover 800 metres, which is really bang on for a sub three hour marathon. If I can do ten of those by the end of the training block, ten 800 metres in three minutes each, and we had a minute recovery on this session, well that's bang on. That gave me a little bit of confidence and a little bit of positivity on Monday. So Monday was a double day and Tuesday was a double day, but they were very different. Monday was 25 kilometres. Tuesday was 10 kilometres, splits between the Zwift, filmed my run 500 with Noble Pro on the treadmill and then a nice easy 6K in the evening on the treadmill on Zwift again. Whenever you hear me say I'm running on the treadmill, it's almost always on Zwift. Wednesday on the other hand was not a double day, but it was a hard day. So on the treadmill on Zwift, Paris Marathon training sessions, and we did an hour long session. It was about 12, 13 kilometres in total. So the session was like a combined under-threshold, over-threshold session and a ladder session at the same time. So that's now two hard sessions for the week. Monday's track session and Wednesday's treadmill run. Wednesday was a lot easier. We did the film my run 500 on Zwift in the morning and then the bag that badge session which I leave on Zwift in the evening and that came to about nine or 10 kilometres. Friday was a nice easy session. Just 10K on the treadmill, low heart rate and low heart rate for me is anything under 144-ish. So a double run day on Thursday, just one run on Friday and then a double run on Saturday. So Saturday we did park run. As you know, I'm getting close to 200 park runs so I'm trying to do a different park run every week until I get to 207 more to go now. And we did Lloyd park run which apparently is the toughest park run in London. So if you ever want to go and check Lloyd park run out go and have a look at it. Muddiest, toughest park run in London. So we can count that as another hard effort. So that's three hard efforts for the week and then Saturday evening was a nice relaxed 10K on Zwift. And Sunday is long run day. So I went out with my club, we did a flat run two hours for a half marathon on the flat. No hills this week. And I was in zone two most of the way but we did speed up a bit at the end and so I was in zone three and four for a little bit towards the end but I'm not going to count it as a hard run. It was a relatively comfortable effort. So I ended up with just under 104K for the week and that was split about 50K on the treadmill and 53 or so outside. And what you'll find is that as I start to increase my mileage the treadmill miles will stay the same so it's always going to be about 50K a week on the treadmill but the outdoor running will increase. So if you watched episode one of these Parasympathetic Training Series videos which is linked up there or is it up there? I don't know, one of the sites. I never know which. If you watched the first episode you'll know I'm still trying to stick in general to the 80-20 principle of running but because I'm training for a flat, fast road marathon I am sticking in some harder efforts so you should see me running in zones four and five a little bit more often and we can see that if we look at last week's stats. So let's start by looking at the number of activities I did so I did 12 runs last week and of those 12, three of them I have counted as hard sessions where I definitely get into zones four and five for a significant portion of the run so three hard sessions that is exactly 25% so a quarter of all my sessions last week were hard efforts but then I also like to break it down into how many kilometres I've run so we did 103, 104 kilometres of running and about a quarter of that just under a quarter of that was hard effort so about 23%, 24% of my distance was hard effort, hard miles hard yards as the title of one of the ultra running films I watched last night was hard yards and finally we look at things in terms of heart rate zones now you wouldn't expect me to have 20% of my efforts in zones four and five that would be an awful lot of running at top zones but I did about 10 hours of running last week and 50 minutes or so of that was in zones four and five so that works out at about 8.5% so 8.5% of those 10 hours my heart was in zones four or five so that's pretty decent I think that's where I need to be to be training for a sub three marathon we just need to make sure we're consistent keep it up and then bump up the mileage later on in training block now I don't currently have any races planned for this training block but I am thinking about doing one or two so certainly the Stenning Stinger Marathon is on my mind that's in March so I might book myself in for that and I'm certainly going to do at least one marathon paced half marathon so at some point I will do a half marathon at marathon pace if you missed episode one of these Paris Marathon training series videos then that's linked just there so go and watch that now if you've enjoyed the content if you've found it useful or interesting then please do subscribe to the film-making channel that will really help us out trying to grow the next target is 12,000 so thank you very much for watching and we'll see you on the start line next time, bye bye