Shows
The Milestone PursuitRecovery Ramble - FreedomHello - After something of a hiatus (the reasons for which I talk about in this recording), the podcast that brings you conversations with the elites, workouts AND recovery rambles returns.This time, its a short recovery ramble, as I recover from the London Marathon, in which I reflect on the London Marathon and why it, and running is so special and important at this particularly difficult time in many of our lives...Hope you enjoy it, if not I hope it helps you sleep better than watching the news before going to...2022-10-0526 minThe Milestone PursuitChampionship Marathoning with Josh Griffiths and Natasha CockramHi - It's July, and later this month we will see two championship marathon events at the World Championships in Eugene and the Commionwealth Games in Birmingham (followed by the European Championships in Munich in August) so in this episode we chat to two of the participants in these games, Josh Griffiths and Natasha Cockram, who are both recipients of our scheme to invest in underfunded British elite marathon runners. The chat focuses on the differences and similarities between competing in a championship marathon versus a big city marathon. Hope you find it...2022-07-0741 minThe Milestone PursuitRecovery Ramble - The Magic of the MarathonFollowing on from the last 2 episodes, where I talk about my favourite ever races (most of which are marathons), and where we talk about the Boston Marathon experience, this episode is a Recovery Ramble where I talk about the magic of the marathon, and move on to talking about its role in providing extrinsic and intrinsic rewards and motivations.This episode is brought to you in association with Chimney Fire Coffee (https://chimneyfirecoffee.com/) and if you're into your coffee, it will help me if you go to their website, buy some coffee and use the...2022-05-2040 minThe Milestone PursuitThe Boston Experience Celebration EditionToday, we are talking all about the 2022 Boston Marathon, which seemed to capture the imagination this year more than perhaps the past. We explore a little why that might have been, and then listen to the fantastic experiences of Boston from some people that ran it - from Charlotte Purdue and her amazing 9th place finish, to Nat Rowland and the best day of his life, Annie Trihan and her evenly split Victory Lap, Tracey Taylor and her never to be repeated experience and finally James Brewster, who's story of mental health recovery is well worth waiting for.2022-05-121h 22The Milestone PursuitRoom 101 FartlekHello! Episode 101. It will probably disappear into Room 101....This time we have a workout, a 30 minute fartlek session in which we work at 3 intensity levels (jog, run and run fast), and in which we discuss various training models, periodisation, specificity and more....This episode is fuelled by Chimney Fire Coffee..... https://chimneyfirecoffee.com/ - from whom you can get a 20% discount on your first order with the code MPPOD20.The next one will cover/recap last week's glorious Boston Marathon through the eyes, minds and mouths of those that did...2022-04-2840 minThe Milestone PursuitRecovery Ramble - My Top 10 RacesThe 100th Episode. The podcast has come a long way in 2 years (literally and metaphorically) and now brings you 3 things;Conversations with the elites as part of our scheme to invest in underfunded British elite marathon runnersWorkouts, where I record a session and you can run along as if I'm there with youRecovery Rambles where I run easy around the amazing Epping Forest and talk about something on my mind.In this episode, we celebrate Ewan and Emily's new arrival, chat about the selection of the marathon team for the European Championships, AND in...2022-04-1651 minThe Milestone PursuitBreezy "Springtime" Workout on the Greasy Grass Track No more getting cancelled, time for something different and it's a grass track workout amid the cold wind (which does make the recording sound a little more rustic than normal this time) and sleety snow.This session is 5 x 600m at 5k pace then 400m at a quicker pace. We start the reps every 3 minutes which means that the amount of rest you get depends on how fast you run the reps AND that you get more rest after the 400m than the 600m, so you can give the shorter reps a good crack!2022-04-0148 minThe Milestone PursuitRecovery Ramble - LabelsHello - in this episode we have another recovery ramble, where I run easy around springtime in Epping Forest and talk about something that is on my mind.This time, following the labelling of myself last time as a balanceatarian, it is labels that are on my mind, and esepcially whether they are helpful or harmful. 43 minutes of rambling covering Woke, Snowflakes, Whataboutery, Mansplaining, Sportswashing, Gaslighting, Neurodiversity (especially Autism), Gender (inc transgender), Inclusion, Divisiveness, Diversity, Resilience.......As ever, you don't have to agree with all of it, or indeed any of it, it's...2022-03-2543 minThe Milestone PursuitStrength with Tish JonesThis time, as part of our scheme to invest in underfunded British elite marathon runners, we have a conversation with 2.31 marathoner Tish Jones. This is also an opportunity to welcome Tish to the coaching team at The Milestone Pursuit as a strength and conditioning coach, and a running coach. As a result, we spent 45 minutes or so talking about all manner of things in relation to running, with a focus on injury, the role of cross-training, (over)loading, strength work and a few other tangents.Tish has lots to offer in support of athletes of all...2022-03-1351 minThe Milestone PursuitRecovery Ramble - BalanceHello - in this episode we have another recovery ramble, where I run easy and talk about something that is on my mind.This time, being a balanceatarian within an increasingly chaotic and at conflict world, it's balance that's on my mind so this one is a simple 35 minute jog where I explore balanced and broad perspectives and how to think about and strike balance using a seesaw as a metaphor!It comes with a health warning - it gets a little dark, a bit cynical, a touch worthy and even a smidge...2022-03-0135 minThe Milestone PursuitProgressive Mindfulness or Mindful ProgressionHi - In this episode you have a workout preceded by some chat about Storm Eunice, Jet TV, Twitter and an update on British Marathon running following the Seville marathon yesterday.The workout is a 30 minute progression run, working to mindfulness cues as we go. We talk a little about the purpose and benefit of progression runs, how to run them (which sounds obvious but isn't always), and then get into it - with an increase in pace every 5 minutes accompanied by a new thing to think about as we connect our bodies to our brains...2022-02-2154 minThe Milestone PursuitCourage with Natasha CockramHello - In this episode we have a conversation with Natasha Cockram who is a beneficiary of our scheme to invest in underfunded British elite marathoners.Natasha is a brave person and athlete so is a good person to talk to about Courage, a value or a character trait that makes us good at running but that we simultaneously develop through running. We explore that idea through a step by step journey through her career to date and leave with the sense there is a LOT more to come.I really enjoyed it...2022-02-101h 04The Milestone PursuitRecovery Ramble - Creating HabitsHello - in this episode we have a recovery ramble, where I run easy and talk about something that is on my mind.This time, inspired by previous episodes on setting sustainable goals (episode 90) and consistency (episode 91) AND my experiences of executive coaching over the past month, I talk about how to create habits, and specifically how to create the habit of reviewing your progress against your goals, which I argue is the most important behaviour change required to achieve them.It's 32 minutes long....a jog around the forest on a still January da...2022-01-2832 minThe Milestone PursuitBack to the TrackHiThis week we have a WORKOUT, heading to the track. it's full on too as it is 12 x 400m or 90s whichever comes first, with 60s rest in between each rep and you can run along with me as if I am there with you.In the previous episode where we chatted about consistency with Josh Griffiths, we talked about how making sure every run and every session has a purpose creates the conditions for consistency to come more easily so today we are living that. The purpose of the session is...2022-01-1955 minThe Milestone PursuitChatting Consistency with JoshHi, This week's podcast is a chat about consistency with Josh Griffiths, who personifies consistency in British Marathon running.This follows nicely from the last podcast in which we covered setting sustainable goals and I suggested that it's not as simple as setting a goal, believing it can be done and cracking on/hoping for the best. In this one, we go into depth about what the benefits of consistency are as well as talk a bit about how to be consistent as we pursue our goals in running and beyond.2022-01-081h 01The Milestone PursuitRecovery Ramble - Setting Sustainable GoalsWelcome to 2022 and a new Recovery Ramble based on Goal Setting, but with a slight twist.Clearly, this time of year presents the opportunity to look forward, and set some new goals, but how do we make sure they are sustainable, how do we stop our energy for New Years Resolutions fading as the days, weeks, months pass?So, in this 35 minute ish easy run around a mild and sludgy Epping Forest, I cover the process of goal setting in which I talk about how you might be able to sustain your focus..2022-01-0134 minThe Milestone PursuitChristmas HillsHello - This week we are returning to a workout that is particularly good for the Christmas period - some hills (which was actually recorded a few months ago, back when the birds were singing).In the more contemporary intro, I talk about the benefits of running up hills (3 physical ones, 2 psychological ones) but also talk about the importance of reflection as Christmas comes, the year ends, and Covid continues to dominate our lives.If you're not isolating, get out and enjoy what the hills have to offer.All the...2021-12-2033 minThe Milestone PursuitRecovery Ramble - LeadershipIt is time for a Recovery Ramble, where I jog around Epping Forest talking about something that is on my mind. This one is about Leadership, and is actually inspired by what we have seen in the leadership in British Athletics in recent months. It also touches on the recent leadership matters in the UK Government. It is all based on my experiences and my observations, you obviously dont have to agree with any of it, but it might be interesting. It covers what I think leadership is, values, imposter syndrome and leadership systems. All recorded...2021-12-1035 minThe Milestone PursuitCovid strikesHi - We are back from an enforced podcast hiatus caused by an outbreak of Covid in my house....listen in to hear all about my recent woes (woe was me). And with the threat of Omicron among other reasons to feel anxious, or down, it feels like this is a good time to do a mindfulness session. This is where we consciously connect our body to our brain and switch off from the world. It also gives us the opportunity to think about running technique.Hope you enjoy it...2021-11-3047 minThe Milestone Pursuit2.23 - From Olympic despair to London Marathon glory with Charlotte PurdueIn this edition, we have something slightly different. We have a normal intro and outro where I jog around Epping Forest but the main body of this podcast is a zoom chat with Charlotte Purdue, fresh(ish) from running 2.23 at the recent London Marathon, the fastest time by any British woman in 12 years.The media aficionados among you may find the continuity link from jogging to zoom to jogging again troublingly rustic, but remember this podcast is all about substance over style and in this instance the substance is all about Resilience. Charlotte talks through her...2021-10-2247 minThe Milestone PursuitThe real work starts nowIn this week's podcast, we are back with a mini session and before that some further marathon reflections. The session is simply 12 x 60s at progressively fast pace off 60s recovery, a good one if you are recovering from a marathon and want to start easing back in, but also good if you haven't done a marathon and want a good, honest, fast session, it is ALSO good if you a returning from injury!It includes a little pre-amble about what is next in the planning / coaching cycle for athletes that have done a recent marathon...2021-10-1555 minThe Milestone Pursuitaaaah, The London MarathonHelloFor the first time in 2.5 years, The London Marathon has been and it has gone. It is a special event, and so in this very slow plod around the forest, I spend a bit of time processing my experience of it both as an athlete (or rather, a lumbering old cricketer), as a coach and I guess as a plain old human being inspired by the performance of others.Hope you enjoy it, sorry if you don't.Steve Hosted on Acast. See...2021-10-0542 minThe Milestone PursuitUp the London Marathon ladderHi - It is time for a good solid laddery speed session. I recorded this one some weeks ago, shortly after England lost to Italy (or did they really lose) in the European Football Championships final, and in the intervals in between your speed workout I talk/rant about the treatment of the men that missed their penalties. This sits nicely, in London Marathon week as it is all about the dangers of an overt fixation of outcomes, something that is very important to consider in running a marathon, especially this one, the first London Marathon...2021-09-291h 04The Milestone PursuitThe Raducanu Recovery RambleHello - welcome to episode 82 of The Milestone Pursuit Podcast.In this one, we briefly examine the role of this podcast but mainly get into a ramble through the trails of Epping Forest with a focus on the post pandemic London Marathon, on Emma Raducanu, and then what we can learn from her as we prepare for London (or any other marathon that you might be doing soon!).You might not agree with everything, you might not agree with anything, but you might find something useful in 45 mins or so of plodding around...2021-09-1845 minThe Milestone PursuitRecovery Ramble no.12RECORDED BEFORE THE FINAL******I was passing some time today, waiting for the once in 55 years event of England competing in a final of major international football tournament, and recorded some thoughts as a fan and as a coach about what we are seeing with this England squad and its leadership (Be More Gareth).There is obviously loads of content out there about how they are being successful, what impact they are having on the nation etc, and this doesn't seek to be unique, it is merely my own perspective, what it means...2021-07-1155 minThe Milestone PursuitRambly Ranting amid some sunny speedworkHi - with world records being broken, people not being sure how to react to stuff, it is time for a bit of a rant and some observations about life in June 2021. Oh, and with this hot weather, it is also a great time to do a nice speed session complete with some chats with the groundsman - lovely bloke. The session is 3 x 2k off 4 mins rest, and in each 2k we alternate between 400m at 5k pace, and 400m steady. I am using a grass track at Roding Valley Rec but you dont have...2021-06-091h 03The Milestone PursuitProgressive MindfulnessHELLO! As we get more and more back to normal, there are things to get excited about and also things that we might get anxious about, and at the same time we are processing what we have been through individually and collectively in the last 12+ months so now feels like a good time to do a nice mindfulness session, where we connect our body to our mind as we run. This one has a twist though, and that is as well as the mindfulness cues, we will be getting progressively quicker through the 30 minute run using...2021-05-0745 minThe Milestone PursuitRecovery Ramble no.11Hi - Time for a Recovery Ramble, prompted by my first dose of the vaccine (and a haircut), this one is reflecting on the last 12-13 months of pandemic life as we look to come out of, and hopefully, stay out of lockdown.The main idea is that the pandemic has served to accelerate a whole host of things that were happening anyway from my own ageing to the process of reflecting on what we want to do with our lives with stops along the way at the economy, football, digitalisation, and working practices. Loads to...2021-05-0246 minThe Milestone PursuitIntroducing Marathon MilestonesHi - This is a special edition of The Milestone Pursuit podcast in which we introduce Marathon Milestones, a brand new podcast led coaching programme for the Marathon. Designed mainly for first/second time marathoners (but still open to anyone who wants to get more out of their experience) it is a bit like couch to 5k but for the marathon, delivered by experts (I would say that!) with added benefitsListen in to find out what its about, what you can expect, what you might get out of it and what to...2021-04-2218 minThe Milestone PursuitTransparently Aging at SpeedHello - This episode is another mixed bag - a ranty pre-amble about transparency in light of an interesting week at the elite end of sport and then a speed session on the grass track at Roding Valley Rec, where we meet our old friend the groundsman again who gets himself into less trouble this time.In the intervals I talk about what happens to us, as runners, as we get older, a subject close to my more slowly beating than ever heart. Transparency, Aging, Speed.....its all going on....2021-04-061h 01The Milestone PursuitThe Olympic Marathon Trials editionThis episode is a mixed bag - some nice pre-amble chat about the Olympic Marathon trials scheduled for Friday 26th at 8am, a rant about the same Olympic Marathon Trials, and then a speed session!The nice chat focuses on what the athletes need to do the get on the Olympic planeThe rant talks about the opportunity that is missed (for an event to be EVEN more aspirational)The session is focused on speed AND technique - with 6 sets of 90s at your 5k pace or effort level, then 60s rest, then 60s as hard...2021-03-241h 10The Milestone PursuitThe return of some speed workAfter going missing for a bit amid home schooling horrors, the podcast, and specifically the speed workout is back. Today's session is actually about speed AND technique. After a bit of a pre-amble covering all manner of things from the Olympics, Piers Morgan, life reflections and the power of running, we have a proper warm-up and then an old favourite of 6 sets of 2 minutes of hard running, 60s rest, then 30s all out, then 60s rest and repeat, while all the in-session talk is about technique, specifically the 3 Hs of Hips, Head and Heels.....Warm up...2021-03-121h 02The Milestone PursuitRecovery Ramble no.10Inspired by my recent home schooling experiences, we're back with another recovery ramble. This time on a cold and icy easy run around Epping Forest, I talk about the value of human connections at a time when those connections are compromised by the pandemic, lockdown and the increasingly rapid digitalisation of the world!It was fun to record and fun to consolidate some thinking....I hope you enjoy it.SteveOh, and I refer to a TED talk by Rita Pierson, which is here - https://www.ted.com/talks...2021-02-1343 minThe Milestone PursuitRecovery Ramble no.9Hi - After our last recovery ramble, when we spoke about the need to have a bit of purpose to get though these tough times, which helps resilience and so this one now expands on resilience. Resilience is required perhaps than more than ever for so many of us right now. This 45 minute jog around Epping Forest talks about what resilience is (and isn't), how it compares to Grit, and how to use your goal setting process to help you build it.Hope you enjoy it, it was good to talk through, as I need my...2021-01-2247 minThe Milestone PursuitRecovery Ramble no.8This a shorter than usual Recovery Ramble, the first half of which is more of a rant! It covers some of the issues we are facing in our lives today, my experience of them, before moving on to some things to think about to get through the difficulties we all face, in one way or another.Hope you enjoy it, it was good to get some of it off my chest, so thanks for listening!Steve Hosted on Acast. See acast.com/privacy for more information.2021-01-1529 minThe Milestone PursuitRecovery Ramble no.7The first Recovery Ramble of 2021, is appropriately all about goal (or milestone) setting. This ramble basically talks about how setting the goals is far from the end of the exercise. It is actually a 5 stage,continuous process.This follows previous episodes (nos 12, 15, 25, 44, 59 and 64) which included rambles about my journey in running, what The Milestone Pursuit is trying to do, the importance of values driven purpose, imposter syndrome, short termism and social media.I hope you enjoy the ramble, and get something from it as you head into 2021 (spoiler alert...2021-01-0239 minThe Milestone PursuitMindfulness and reflectionsWelcome to the Christmas 2020 edition of run coaching in your ear. In this session, given the state of the world, I felt it was time to return to the roots of the podcast coaching, and practice some mindfulness, with an extra special bonus 5 minutes at the end focused on reflections on 2020, what have you achieved, what have you learned, how have you developed? The session carries a loose 12 days of Christmas theme featuring 3 French Hens, 2 Turtle Doves and Partridge in a Pear Tree, or is it a Pear in a Partridge Tree?Thanks...2020-12-2638 minThe Milestone PursuitProgressing through the pacesWelcome to another session of run-coaching in your ear. This week we're progressing through the paces, as we shorten the reps. Starting with 9 minutes, 7, 5, 3, and 1, all with 2 mins rest in between.Listen out for lots of chat in the intervals about training in the winter (as well as lots of huffing and puffing through the reps)Warm up starts at about 4 minutesSession starts at about 10 minutesTake careSteve Hosted on Acast. See acast.com/privacy for more information.2020-12-1449 minThe Milestone PursuitEwan Cameron - 2.19 Marathon ManHi - Something a bit different for the podcast - a chat with Ewan fresh from his newest Marathon PB at the weekend. Ewan came to The Milestone Pursuit as an athlete in 2017, and is also now a coach with us and as such the way we work together has changed quite a lot, to good effect.So, in this we cover a little about the race, and then get stuck into a chat about the role of talent vs hard work, the importance of controlling the controllables in covid afflicted 2020, and then...2020-12-111h 03The Milestone PursuitIt's coldHelloThis week's session of run coaching in your ear is 6 sets of 2 mins at 5k pace/effort, 60 seconds rest, then 40s as hard as you can, 90 seconds rest. The intervals are full of chat about running in the cold including why women feel it more than men (usually).We have a pre-amble to warm up for the warm-up, where we briefly discuss Ewan's performance in the marathon yesterday (2.19!), and East End Lions U8s 6-3 covid affected loss to Queens Park Sharks.Warm up starts at 10 minutes...2020-12-0755 minThe Milestone PursuitRecovery Ramble no.6In this, the latest in the Recovery Ramble series I talk about social media inspired by the Netflix documentary (the Social Dilemma) and Facebook's response (see link here..https://about.fb.com/wp-content/uploads/2020/10/What-The-Social-Dilemma-Gets-Wrong.pdf).This ramble basically talks about the ups, the downs of social media and some thoughts on how to deal with the more negative elements. I even talk about Shawn Mendes. I nearly sang.This follows previous episodes (nos 12, 15, 25, 44 and 59) which included rambles about my journey in running, what The Milestone Pursuit is trying to do, the importance...2020-12-0453 minThe Milestone PursuitThe (non) fake tales of San FranciscoHi - it's not really another reference to an Arctic Monkeys track, there's just a bit of chat about running in San Francisco. This week's session of run coaching in your ear is a mixed bag of 10 minutes at your comfortably hard pace, 4 x 1 minutes as hard as you can, followed by another 10 mins of comfortably hard. There is also some chat about Epping Forest where this session was recorded, the possible return of racing and my own training.Warm-up starts at around 5 minsMain session starts at...2020-11-3048 minThe Milestone PursuitOlympic DreamsHi - we're back for more run coaching in your ear! The way it works is simple - download the podcast, and run with me telling you what to do, just like you would if I was with you in personThis week's session is an endorphin releaser recorded at the Olympic Stadium - get out there, smash it out, forget about the world - it's 4 sets of 800m at 5k pace (or 3 mins whichever comes first), then 400m faster (or 90s which ever comes first).There is also a pre-amble about the...2020-11-2353 minThe Milestone PursuitNo man's landWe reach the mid-way point of lockdown2 - assuming it does end on December 2nd.....Here, after some ideas about how to cope with the no-mans land of the middle part of any task, like lockdown or a run training programme (you know, that part where the early enthusiasm has dwindled and the end is not yet in sight) we have a mixed bag of 2 mins of hard running, then 10 mins comfortably hard, 2 mins hard, 8 mins comfortably hard and finish with 2 mins as hard as you can. 5 reps in total, with 2 minutes rest in between each...2020-11-1658 minThe Milestone PursuitSquelchy, Trumpy 200sWelcome to another run coaching session in your ear, this time it's 20x 200m off a 100m walk/jog recovery - for this one you can either use distance like me, or you can simply follow my timings. Effort levels progress from comfortably hard to all out as you go.Short pre-amble contains thoughts on Trump, how (not) to behave and vaccines (hot off the press) as well as a fascinating insight into the underfoot conditions at Roding Valley Rec (squelchy)Warm up starts at 10 minutesSession starts at c.16 minutes2020-11-0952 minThe Milestone PursuitRecovery Ramble no.5This easy run and natter builds on the previous editions of Recovery Ramblings (episodes 12, 15, 25, 44) where I've been talking about my journey in running (and a bit in life), what The Milestone Pursuit is trying to do and the importance of values driven purpose and imposter syndrome. This time, as lockdown 2.0 commences, I talk about short termism, examples of it in action, how corrosive it is, what the alternatives are, and what the upside is. Hope you get something from it.StevePS - Please feel free to...2020-11-0456 minThe Milestone PursuitFast and FuriousWelcome to another run coaching session in your ear, this time it's 16 x fast and furious 1 minute reps with 1 minute of rest and relaxation in between. Much needed today, I reckon. Pre-amble contains thoughts on new restrictions and, just as importantly, communication.Warm up starts at 17 minutesSession starts at c.27 minutesHope you enjoy the sessionSteve Hosted on Acast. See acast.com/privacy for more information.2020-11-021h 03The Milestone PursuitContinuing with the workouts in your ear with a cutdown session - 8,6,4,2 minutes of running at progressively fast paces all off 2 minutes rest.Long old pre-amble with a confession and some Beachy Head Marathon chat.Get out there, please. Warm up starts at 18 minutesSession starts at c.25 minutesSteve Hosted on Acast. See acast.com/privacy for more information.2020-10-2657 minThe Milestone PursuitThe Runner's HighIn strange and difficult times, as we all face through this winter, running is about more than sport, and split times and paces and races, it's about protecting and maintaining our mental health. In this episode, I talk through what running does to help our mental health, and then we put that into action with a fun speed session where we reverse what we did last week - 9 sets of 2 minute reps increasing amounts of rest in between, starting with 30s, then 40, 50, 60, 75, 90, 105s and finally 2 mins rest in between.Get out there, please...2020-10-1656 minThe Milestone PursuitThe London Marathon debrief editionLast week we caught up with Natasha Cockram and Josh Griffiths before the London Marathon, who are beneficiaries of our investment scheme to help improve the standards of British marathon running and now following successful races for both of them, we recorded debrief chats, but this time added the ever amusing and analytical, Paul Martelletti, no subtitles or read-over required, despite the accent.We explored a couple of hypotheses about why the race as a whole was slower than expected.......Hope you enjoy itSteve2020-10-081h 19The Milestone PursuitThe Kipchoge Blocked Ear editionToo soggy to run on the grass track at Roding Valley Rec today so I headed back to the forest, which made it a bit hilly for me.This week we're running fixed duration reps at YOUR 5k pace, but with decreasing amounts of rest in between.9 sets of 2 minute reps, with 120, then 105, 90, 75, 60, 50, 40, and finally 30s rest in between.Learning to run hard on tired legs, or channeling our inner Sara Hall....rather than worrying about Kipchoge's inner ear channel.Full of chat about the London Marathon...2020-10-0653 minThe Milestone PursuitChannel your 7 year old selfRun some exhilarating downhills, have some fun, it's in short supply these days.Let gravity do its work, get your body weight forwards, get on to your toes, pick up your heels, feel sore in the hamstrings the next day.....Any kind of downhill will work for this session (but its good to get a little out of control!)Includes chat about the London Marathon, our Early Milestones programme and our newsletter.For more details on the Early Milestones programme, please follow this link; https://themilestonepursuit.com...2020-10-0138 minThe Milestone PursuitThe London Marathon preview editionIn something a bit different to mark the 40th running of the London Marathon, we chatted to Josh Griffiths and Natasha Cockram who are coincidentally both welsh, both marathon runners, both beneficiaries of our scheme to invest in and help improve the standards of British marathon running, and both running in the historic elite race on October 4th alongside some of the greats of our sport.You can hear how they've prepared through lockdown, as well as a little about their journeys to this point in their careers, and how they're feeling about the race.2020-09-291h 19The Milestone PursuitDown the ladder and then back up it againHaving done the #howfar challenge, we're back to Roding Valley Rec and some ladder intervals for this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you.This week it's the other way around though - we're going down one ladder and up another....180s, 150s, 120s, 90s, 60s, 60s, 90s, 120s, 150s and then that's it.......all off 90s restFull of chat about the elite London Marathon taking place this weekend plus a reminder of the Early...2020-09-2859 minThe Milestone PursuitIt's all about the hipsI often talk about getting our hips high as we run and I'm aware it can be a little abstract so in this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing a specific session to work on hips.The main session is about 35 minutes worth of cues and exercises designed with our hips in mind.Before that, though, there is a pre-amble about why hips are important, and what I mean. The main session starts at about 23...2020-09-241h 00The Milestone PursuitThe #howfar challengeIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing the #howfar challenge - how far can you run in 30 minutes. Listen in to see how far I went....All in support of Children with Cancer, all about bringing people together again (just when we're told we're going to be apart!)https://www.letsgetrunning.co.uk/howfar-ccEnjoy the session, be careful crossing the roads!Steve2020-09-2141 minThe Milestone PursuitRun for the HillsIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing hills - 8 x 45 seconds as hard up the hill as you can with a walk/jog back down as recovery. It's a short and sharp session, ideal for those without much time - all you need is any kind of incline that can sustain you for 45 seconds - it doesn't have to be super steep - a bridge rampart for example might do, if its long enough - just match...2020-09-1631 minThe Milestone PursuitUp and down the ladderIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue at Roding Valley Rec for aset of ladder intervals;60s, 90s, 120,s 150s, 180s, 150s, 120s, 90s and 60s.....all off 90s restA little rule-of-6 chat, a little East End Lions FC chat, a little Antrim Coastal Half and The Milestone Pursuit chat - and a lot of sweat and hard work!Warm up starts at 8 minutesSession starts at c.17 minutes2020-09-1452 minThe Milestone PursuitRule-of-6 day exercises for runnersIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are keeping the running easy and the focusing on some strength and balance exercises - all good for runners of any level (but if it's too easy, do the session twice!). Comes with free analysis of the new rule of 6....you can skip that part if you want!Enjoy the session!Steve Hosted on Acast. See acast.com/privacy for more information.2020-09-1049 minThe Milestone PursuitAll out 300sSo, in this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, heading once more to the Roding Valley Rec for a continuous speed session.....9 sets of 300m (or 70s, whichever comes first) as fast as you can off a 100m jog. Smash it out. Warm up starts at 21 minutesSession starts at c.29 minutesand here is a reminder of the #howfar challenge - https://www.l...2020-09-0750 minThe Milestone PursuitRecovery Rambling - Imposter SyndromeThis easy run and natter builds on the previous editions of Recovery Ramblings (episodes 12, 15, 25) where I've been talking about my journey in running (and a bit in life), what The Milestone Pursuit is trying to do and the importance of values driven purpose. This time, as we enter a new period of Covid-life, the back-to-school phase, I talk about one issue that slows us down as we take on new challenges -imposter syndrome, the sense that we are not worthy of our place in the new arena. I talk about some theory and my own experiences in dealing with...2020-09-0359 minThe Milestone PursuitBank Holiday Monday speedSo, in this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, heading once more to the Roding Valley Rec with no ranting groundsman this week :-(The session is all about speed - 800m at 5k pace (or 3 mins whichever comes first), another 800m at 5k pace, then 400m all out (or 90s whichever comes first) and then repeat that set. You'll have to listen for details of the duration of the recovery......and...2020-08-3148 minThe Milestone PursuitGoing back to 505Going back to 505, fortunately it involved neither a 7 hour flight or a 45 minute drive - the reason behind that Arctic Monkeys lyric reference will become clear (its not about me dumping my girlfriend as the lyric is). So, in this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, changing things up with a trip to the grass track at Roding Valley Rec complete with a lovely rant from the groundsman who was marking out...2020-08-251h 00The Milestone PursuitThe #howfar challenge edition - togethernessThis is a special edition of the podcast in which I describe what the #howfar challenge is, how it works and how it comes about and what's in it for you while I run from Paternoster Square in St. Pauls to Canary Wharf in 30 minutes.All the detail is in the podcast, and here https://www.letsgetrunning.co.uk/howfar-cc but the basics are form a team (you can run just as yourself) among your family, friends, colleagues, and run as far as you can in the time it took me to run from the London...2020-08-2132 minThe Milestone Pursuit5k speed work with 50k chatIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, in the continued expectation/hope that we can race soon, with a little bit of chat about a race I did myself at the weekend.This is similar, but is a build on what we did last week - 3 x (600m, 400m, 600m at 5k pace off 40 seconds rest), with 3-4 minutes rest in between each set. If you are running to time and...2020-08-1858 minThe Milestone PursuitSweaty 400sIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, in the continued expectation/hope that we can race soon - I also cover Parkrun's recent announcement and what this means.This session, perfect for hot conditions is a classic staple of 5k training - 3 sets of 4 x 400m at 5k pace (or 90 seconds whichever comes forst) off 30 seconds rest, with 3-4 minutes rest in between each set. Got it? Good, lift your heels...2020-08-1057 minThe Milestone PursuitSpeed on the BeachIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, in the expectation/hope that we can race soon. This session is more fartlek than intervals - you will run for 400m (or 90s) at 5k pace, and then drop down for 1200m (or whatever you manage while I run 1200m) at a steady pace. That's a set, and you'll do 5 sets continuously. Now, the instruction on the podcast may be a little confusing...2020-08-0354 minThe Milestone PursuitSpeed SandwichIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, in the expectation/hope that we can race soon. The session builds on last week, with 5 mins of 10k effort followed by 12 x 45s at quicke rthan 5k pace with 60s jog in between each rep, followed by a further 5 mins of 10k effort.It also features a rant about social media and Garmin.....Warm up starts at 5 minutes...2020-07-2756 minThe Milestone PursuitCombo intervalsIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are moving into a 5k specific block of training, in the expectation/hope that the ever easing lockdown measures will grant us the opportunity to race for real (in a socially distanced manner) at some point towards the end of the summer with parkrun. This sessions takes elements of the speed endurance work of recent weeks and adds some purer speed - mixing up longer reps at 10k pace, with shorter reps at quicker than 5...2020-07-2059 minThe Milestone PursuitThe engine just kept runningIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are going for an easy run with some core exercises. Laps of Bell Common cricket pitch, this also includes some chat about being kind, the need for face masks and elastic energy - and we were kept company by an engine that just kept on running....Enjoy the session!Steve Hosted on Acast. See acast.com/privacy for more information.2020-07-1545 minThe Milestone PursuitSpeed Endurance part 3In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are building further on last week's speed endurance session with 5, 5 and then, er, 5 mins of running at HM, 10k, and 5k pace respectively, repeated in the same order all off 2 mins recovery. Game on.Also full of chat about Venn Diagrams and the camping in the Kentish Countryside (try saying that 10 times in a row and see what happens!)Warm up starts at 6 minutesSession starts at...2020-07-1357 minThe Milestone PursuitEasy run with spicy surgesIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are going for an easy run with some surges to spice it up a little. Also a little spicy is the chat - which is focused on the issue of doping pitches in sport which is back in the news with Wilson Kipsang's 4 year ban.Enjoy the session!Steve Hosted on Acast. See acast.com/privacy for more information.2020-07-0842 minThe Milestone PursuitSpeed endurance round 2In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are building on last week's speed endurance session with 6, 5, 4 mins of running, repeated in reverse (4, 5, and finishing with 6 mins) all off 2 mins recovery.Focus on patience, discipline and courage this week......oh, and I keep saying its Seth Rice, when actually it's Declan Rice....that's age for you......Recording went awry during the stretches, but thanks to the wonders of modern technology, I've plugged in last week's stretches instead...2020-07-0657 minThe Milestone PursuitThe Square of PowerIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are keeping the running easy and the focusing on some challenging strength exercises. All you need for this is a square patch of land, a couple of football pitches is ideal, or you can just run and stop when i stop to do the exercises. Not a long session, so if its not enough for you, do it twice!Enjoy the session!SteveOh, and a...2020-07-0135 minThe Milestone PursuitSpeed Endurance and StressIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are continuing (and progressing) with mixed pace and mixed duration interval sessions to build speed endurance. This weeks it's 7, 5, 3 mins of running, repeated in reverse (3, 5, and finishing with 7 mins) all off 2 mins recovery. In the context of 3 month's of lockdown stress, I also talk about the impact of stress on runners/running, and how it makes us prone to injury......Warm up starts at 10 minutesSession starts...2020-06-291h 02The Milestone PursuitMindfulness and Joy!In this, the latest in our series of mindfulness in running podcasts recorded on the run, we return to some of the mindfulness in running practices we talked about in previous episodes but also reflect on the GOOD things,that you have enJOYed about lockdown and want to take forward into your life post lockdown.Includes a detour because of a murder (it turns out) Hope you enjoy the session anyway!StevePlease head to Patreon page here -https://www.patreon.com/themilestonepursuit?fan_landing=true to s...2020-06-2543 minThe Milestone PursuitBack to where it all started - the OLYMPIC stadiumIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are continuing (and progressing) with mixed pace and mixed duration interval sessions.This weeks it's 2 sets of 6, 4, 3, 1 mins of running all off 2 mins recovery. Keep it controlled it's hot this week!No pre-amble this week as a zoom video call used up all my phone battery (and my chat!)Warm up starts immediatelySession starts at 8 minutes.And embrace the heat, remind yourself that...2020-06-2254 minThe Milestone PursuitNo mention of ChigleyIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are building on the core work from last week (episode 24) , but this time there's no squirrels to guide us.......30 mins easy broken up with all sorts of core work good for runners - easy! Enjoy the session!Steve Hosted on Acast. See acast.com/privacy for more information.2020-06-1735 minThe Milestone PursuitFlip-Flop intervalsIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are continuing (and progressing) with mixed pace and mixed duration interval sessions.This weeks it's 5, 1, 4, 1, 2, 1, 2, 1, 4, 1, 5 and 1 minute of running all off 2 mins recovery. Exhausting enough to read....the good news is that you don't need to worry about remembering it, just follow the session.And this week's chat is all about the binary nature of societal debate, despite the non-binary reality of most things. Ironic really, that we should then flip flop...2020-06-161h 11The Milestone PursuitRecovery Rambling - Part 3This easy run and natter builds on the previous editions of Recovery Ramblings (episodes 12 and 15) where I've been talking about my journey in running (and a bit in life) and what The Milestone Pursuit is trying to do. This time, while we're in the period of reflection that Covid has provided us all with, I talk about my experience in changing my career and the importance of understanding your values in determining what you do. NB - the recording goes a bit weird in the very last 90 seconds. Ironically, it was when I started talking about...2020-06-1254 minThe Milestone PursuitEasy run with spice (and mentions of Liverpool FC and Chigley)In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are keeping it easy but with a twist or two. Every time you (I) see a person we put in a little surge, and every time you (I) see a squirrel we do some core work. And when we see a deer? well....you'll have to get to the very end for that.....To complete the total inanity of the session, it includes some chat about Chigley.....https://en.wikipedia.org/wiki...2020-06-1052 minThe Milestone PursuitPyramid IntervalsIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are continuing with mixed pace and mixed duration interval sessions.This weeks it's 1, 2, 4, 5, 5, 4, 2 and 1 minute of running all off 2 mins recovery.And this week's chat is all about thinking about what running is to you in 2020 - what do you enjoy? What do you want to achieve in the long term (in 2021 and beyond)? what are you good at? what are you not so good at? what barriers are in your way...2020-06-081h 03The Milestone PursuitFartlekking aboutIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we do some fartlek - which is loosely translated in Swedish into speed-play - where we run continuously but mix up the paces. I say run, but one of the paces is indeed a walk. A great session requiring just 30 minutes that teaches us to change up the paces through a run.Includes the usual pre-amble with a focus on rising tensions.....Session starts at 14 minutesEnjoy2020-06-0347 minThe Milestone Pursuit6,5,4,3,2,1 - Olympic Stadium lapsIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are returning to the Olympic Park and we're changing it up a little from the out and out speed of the last few weeks6, 5, 4, 3, 2, 1 minutes of running at an ever-increasing pace, all off 2 mins recovery....And extra points if you can name who won the bronze medal at the 2012 Olympic men's tennis?Enjoy the session!StevePlease head to Patreon...2020-06-0143 minThe Milestone PursuitCharlotte (Purdue) chatsI caught up with Charlotte Purdue on Zoom and recorded it. Wasn't quite sure how it would go, turns out its sort of a rustic hybrid between a chat and an interview. We talk about lockdown training, virtual races, lack of actual races, loss of income and Olympic dreams for the 4th fastest British female marathoner of all-time (and third fastest over the HM - behind just Liz McColgan and Paula Radcliffe).Hope you get something from it.SteveThe Milestone Pursuit is designed to help people...2020-05-2948 minThe Milestone PursuitMindfulness and PATIENCEIn this, the latest in our series of mindfulness in running podcasts recorded on the run, we return to some of the mindfulness in running practices we talked about in previous episodes but also add in thoughts on how to apply patience in your running and in life, as we deal with the frustrations of continued lockdown life. Patience = playing the long game, something runners are experts at......Hope you enjoy itStevehttps://www.patreon.com/themilestonepursuit?fan_landing=true...2020-05-2745 minThe Milestone PursuitSpeed - The Barnard Castle editionIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are dialling the volume back a little from previous weeks, to return to 6 sets of 400m (or 90s, whichever comes first), 60s rest and then 200m (or 50s whichever comes first) with 2m 30s rest between sets. Similar to episode 8 but with more reps and less rest - it is, therefore, a good benchmark!While there is no specific mention of Barnard Castle, there is a little discussion on some of the...2020-05-2659 minThe Milestone PursuitThe Triangle of Strength, Balance, Agility and Co-ordination exercisesIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we use an empty camp site to create a triangle with sides around 100-200m long to to do some running and some strength, balance, agility and co-ordination exercises. You will run each side of the triangle and stop and perform the exercises designed for runners on each corner.Alternatively, you can run in a straight line and just stop when I do to do the exercises.Includes pre-amble on...2020-05-2143 minThe Milestone PursuitTuesday morning speedIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are continuing with the speed work of previous weeks, moving up to 3 sets of 600m, 200m, 400m, 200m with 60s rest in between, with 3 mins in between the sets. Keeping it varied as we increase the volume!All sorts of tech issues in the last 24 hours, meaning that by the time I actually got the recording to work I had already done one set (don't worry I still do them all with...2020-05-1945 minThe Milestone PursuitRecovery Rambling Part DeuxThis easy run and natter builds on the previous edition of Recovery Ramblings and moves on to talk a bit about ambition and what The Milestone Pursuit is attempting to do, for our athletes but also for British Elite Marathon running.I also introduce our new coaching package - Early Milestones - which is an audio (podcast) led programme designed for people new to running but also those looking to improve. If you're interested, please head to our Patreon page; https://www.patreon.com/themilestonepursuit to sign-up. Or head to our website for more details; https...2020-05-1842 minThe Milestone PursuitRun like a childIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing something different - running downhill as fast as you can. Ideally, you need a sharp descent about 100m long but any kind of descent will do - it's just 8 x 20 seconds down, walking back up and it is a genuinely fun session. Let gravity do it's work, tumble down the hill and release your inner child.....Timing guidanceSession warm up starts at 23 minutes following pre-amble Session starts at...2020-05-1350 minThe Milestone PursuitSpeed - can someone lend me some?In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are continuing with the short and sharp speed work of previous weeks, moving up to 2 x 600m,3 x 400m, 6 x 200m......except it's not so short or so sharp this week - I'm blaming the trees, the inclines, and the GPS........The only mindfulness is that that is required to stay focused for each rep at a time,, but if you want to read about our mindfulness session, it was featured in...2020-05-1154 minThe Milestone PursuitRecovery RamblingI was going to do this anyway, but since Zoe Williams described me as a 'likeable blokey Londoner' in her article in the Guardian today (Sat 9th May), I thought it was about time I put the record straight introduced myself properly to anyone who bothers to listens to my rambling that doesn't know me. So I recorded some ramblings about my own journey in running and coaching which translates as 55 mins of easy running through Epping Forest on a beautiful early summer evening, chatting to myself, getting a little lost off trail but bumping into...2020-05-0954 minThe Milestone PursuitBe Not Afeard, the isle is full of noisesIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are focusing on keeping it easy, but making the the easy run more interesting with a few random surgesFeaturing The Tempest (and the olympic bell), Bradley Wiggins, Handball, Basketball, The Netherlands and grief.....Don't forget The Milestone Pursuit Metric Marathon on Sunday 26th April.https://www.strava.com/clubs/themilestonepursuitmetricmarathonEnjoySteve Hosted on Acast. See...2020-04-2245 minThe Milestone PursuitShort and Sharp speed sessionIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are focusing on short distance speed and leg turnover with 3 sets of 400, 300 and 200m at pace.Recorded on 20.04.20, includes mention of the 2.6 challenge started by the London Marathon and The Milestone Pursuit Metric Marathon; https://www.strava.com/clubs/themilestonepursuitmetricmarathonEnjoySteve Hosted on Acast. See acast.com/privacy for more information.2020-04-2044 minThe Milestone PursuitBreathing down your neck (out and back session)In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are starting from the same spot each time, running for anywhere between 20 and 90 seconds at an intensity of your choice, then resting for the same duration that you ran for, then running back to the original spot in the same time. The session itself lasts 25 mins after a warm-up jog and some strides.Recorded on 16.04.20, includes brief monologue about how businesses are coping with the economic impact of Covid....2020-04-1653 minThe Milestone PursuitGive it all you've got - 10 x 200m as hard as you canIn this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing 10 sets of 200m as hard as you can with 200m walk or jog recovery in between (I walked slowly!). It's all about getting legs moving, turning over at high speed, recruiting different muscle fibres than 'normal' but without pushing yourself too much aerobically. An endorphin / serotonin / dopamine / norepineephrine releaser.Comes with a free rant about social media and a brief mention of imposter syndrome during the warm-up jog.2020-04-1354 minThe Milestone PursuitMindfulness in runningAs featured in The Guardian (https://www.theguardian.com/lifeandstyle/2020/may/09/fit-in-my-40s-silently-arguing-mindful-running-coach) this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, is about how to use running to practice mindfulness. It still involves running (all easy), and specifically connecting your body to your brain and being more conscious of the world around you.Recorded on 11.04.20, with a fresh new 4 min intro added on 13.11.20, these are things people have said about it;"Ran with this session this morning. Loved it...2020-04-1150 minThe Milestone PursuitThe reverse ladder......In this audio run coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing reverse ladder intervals - 2 sets of 4 mins at your marathon pace, 3 mins at 10k pace, 2 mins at 5k pace, 1 min all out with 60s rest in between each rep. A varied, fun session that is perfect for experienced runners and beginners alike at any stage of your training. Recorded at the Olympic stadium, this session also comes with bonus West Ham Untied and Olympics chat.Recorded on 30.03.20, the world...2020-04-0956 minThe Milestone PursuitThe Triangle of Doom (of fun strength and balance exercises really)In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we use a couple of football pitches worth of space, or another area that you can run a triangle in to do some running and some strength, balance, and co-ordination exercises. You will run each side of the triangle and stop and perform the exercises on each corner.Recorded on 08.04.20, the day I set the podcast live......eeeek.Steve Hosted on Acast. See acast.com/privacy for...2020-04-0846 min