The Milestone Pursuit

Is Callum Hawkins still running?

Sat, 18 Nov 2023 07:16:49 GMT

I'm delighted to welcome double Olympian and two-time 4th place World Championship finisher Callum Hawkins both to the podcast and into our long-standing scheme to invest in underfunded British elite marathon runners.

This episode could easily be the 5th episode of our 2022 mini series which explored how hard being a marathoner is through the eyes and experiences of elite athletes as Callum (as has his brother Derek) has had a rough ride during and since the pandemic. We explore what has happened and where Callum is on his own personal comeback trail.

I hope you enjoy it, and if you do, please feel free to share it.

Thanks a lot

Steve

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Women in Sport: Part 5

Fri, 18 Aug 2023 06:00:32 GMT

And we have reached the end, the last part of our 5 part mini series into Women in Sport. As evidenced by the Lionesses march to the World Cup final, it feels like we are at a moment in time in which the way women's sport is watched and played is changing rapidly, this series has explored what is happening right now in women's sport, and what more needs to be done to bridge the equality gap, looking at it mainly through the eyes and experiences of women in running.

This final episode is a very rich conversation with the incredible Katrin Flikschuh about her experiences of running as a means to beat an eating disorder and improve her mental health in the 1980s to competing at a high level in cross-country and marathons in the present day. It is a great conversation in it's own right, but it also a great way to complete this series (for now) as it summarises many of the themes and further questions we have covered in the previous 4 episodes.

I hope you enjoy this one and the whole series as much as I have, I suspect there will be much more on this subject to come in the future, thanks so much for listening.

And if there is one episode to share, this is it....

Steve

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Women in Sport: Part 4

Thu, 10 Aug 2023 07:18:43 GMT

After a short interlude, part 4 of our 5 part mini series into Women in Sport is here. As it feels like we are at a moment in time in which the way women's sport is watched and played is changing rapidly, this series seeks to explore what is happening right now in women's sport, and what more needs to be done to bridge the equality gap, looking at it mainly through the eyes of women in running.

This episode is a conversation with Tish Jones which starts with a simplistically scientific summary of how women and men are different biologically before moving on to Tish's experiences of the impact of an imbalance between the energy she was expending and the amount of fuel she was consuming, which builds on the previous episode with Natasha Cockram in which we spoke about the pressure her NCAA team were under around diet and weight. As ever, a number of interesting themes emerge, but I won't spoil them now.....

I hope you enjoy it

Steve

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Women in Sport: Part 3

Sat, 15 Jul 2023 16:41:28 GMT

Hi - We move on to part 3 of our 5 part mini series into Women in Sport as it feels like we are at a moment in time in which the way women's sport is watched and played is changing rapidly. This series seeks to explore what is happening right now in women's sport, and what more needs to be done to bridge the equality gap, looking at it mainly through the eyes of women in running.

This episode is a conversation with Natasha Cockram as part of our scheme to invest in British elite marathon runers in which we talked about her experiences of male dominated college life in the US and what impact that had on her running. We also talk about the nature of feminity in sport and pose some questions about the role of social media today. There is loads of interesting, yet maddening stuff in this one including a reference to this blog post which gives you a sense of what to expect....https://www.irun.ca/index.php/an-open-letter-to-queens-university-from-a-woman-whos-suffered-first-hand-abuse/

I hope you also find it interesting.

Steve

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Women in Sport: Part 2

Fri, 07 Jul 2023 06:10:07 GMT

Hi - This is the second part of a 5 part mini series into Women in Sport, looking at it mainly through the eyes of women in running, but also beyind that into sport in general as it feels like we are at a moment in time in which the way women's sport is watched and played is changing rapidly. This series seeks to explore what is happening right now in women's sport, and what more needs to be done to bridge the equality gap.

This episode is a conversation with Charlotte Purdue as part of our scheme to invest in British elite marathon runers in which we explored how she discovered her talent for running in the first place, how she maintained her interest through her teenage years and how equally she thinks she is treated now, before moving on to draw out some themes that we will continue to explore in upcoming episodes.

Hope you enjoy it!

Steve

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Women in Sport: Part 1

Sat, 01 Jul 2023 06:05:00 GMT

Hi - This is the first part of a 5 part mini series into Women in Sport, looking at it mainly through the eyes of women in running, but also beyond that into sport in general as it feels like we are at a moment in time in which the way women's sport is watched and played is changing rapidly. This series seeks to explore what is happening right now in women's sport, and what more needs to be done to bridge the equality gap.

This introductory recovery ramble episode draws upon some data, some of my own observations from my involvement in sport, and some observations of published women about their first hand experiences to analyse the status quo, create some hypotheses and explore the opportunity.

The rest of the series then focuses entirely on the first hand experiences of women.

Hope you enjoy it!

Steve

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The Magic, Tragic London Marathon

Sat, 29 Apr 2023 17:21:33 GMT

The London Marathon is magic, but this time it was also tragic, and this episode is a recovery ramble or perhaps better put a recovery reflection on the race. I talk about the elites, with some extraordinary running at the front of the race, I talk about my own race and my own experience of this year's race and I talk about and reflect upon the terribly sad passing of Victoria Park Harriers and Tower Hamlets AC member and friend to many, Stephen Shanks.

The episode is therefore something of a roller-coaster, a little like the marathon itself and a little like the week after the marathon often is but there are no apologies for that.

There are though thanks for the ongoing support and thanks for listening, it means a lot.

Steve

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Returning to Boston 2022

Thu, 13 Apr 2023 11:16:14 GMT

On the eve of the Boston Marathon 2023, we are turning back the clock, and repeating an episode from after last year's Boston Marathon, a race which seemed to capture the imagination more than 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.

If you are running Boston this weekend, or planning to at any stage in the future, then this is well worth a listen.. ...

Hope you enjoy it, thanks for listening

Steve

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Working out, progressively mindfully

Fri, 03 Mar 2023 16:32:43 GMT

It's time for a workout, and amid some stresses in relation to UK Athletics stance on the size of competition squads at the Budapest World Championships and the Paris Olympics, we revert back to the origins of this podcast with a mindful running session, with a twist.

In this one, the workout is around 30 minutes long and we work through a number of mindful cues as we pick up the pace through this progression run. A super workout that meets a number of needs - switching off from the world, working on technique AND working hard towards the end of the run.

I hope you enjoy it, but if you don't I hope it helps you to get to sleep.

Steve

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Recovery Ramble - Empathetic Leadership

Sat, 04 Feb 2023 07:00:24 GMT

Hello, in this Recovery Ramble, recorded on Hampstead Heath, we explore some thoughts on how leadership is changing, and using recent examples of leadership provided by sport I talk about what I think makes empathetic leaders who/what they are.

Thanks for listening, if you enjoy it, please feel free to share it far and wide, if you don't please feel free to use it as a sleep aid.

Take Care

Steve

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Setting Sustainable 2023 Goals

Tue, 10 Jan 2023 07:00:06 GMT

Hi - Welcome to 2023 which we start with a Recovery Ramble about Setting Sustainable Goals (rather than New Year's resolutions).

It builds on the session from a year ago (episode 90) in which we talk about how setting goals is a 5 stage process, and which parts of that process are the important ones to create sustainability in your pursuit of your goals (milestones!). It might be interesting as we start the second week of the new year, and the shininess of it perhaps dulls a little...

This episode also includes some discussion of our own pursuit - to help improve the standards of British Marathon running - with an update on elite standards based on 2022 National and Global rankings. This is a subject that is also covered in a lot more depth in our newsletter out soon - get your copy by filling in this form...http://eepurl.com/dJmSZz!

Hope you enjoy it

Steve

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Being a Marathoner is hard: Part 4

Sun, 11 Dec 2022 07:00:47 GMT

It's the last of our 4 part mini series exploring how hard it is being a marathoner through the eyes and experiences of the elite athletes that we invest in as part of our scheme to support underfunded British elite marathon runners.

In this episode, as we draw some conclusions, we talk to Tish Jones about coping with a long haul journey to recovery and in particular how changing/adapting a mindset is so important.

We also talk about last weekend's Valencia Marathon, and celebrate Natasha's fantastic performance which aptly demonstrates that while it IS hard being a marathoner, there are always good times ahead.

Thanks a lot

Steve

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Being a Marathoner is hard: Part 3

Tue, 29 Nov 2022 11:08:47 GMT

Back to our 4 part mini series with part 3. This series explores how hard being a marathoner is through the eyes and experiences of the elite athletes that we invest in as part of our scheme to support underfunded British elite marathon runners.

In this episode we talk to Charlotte Purdue about a double dose of illness, a double dose of disappointment and lashings of resilience.

In previous episodes in this series we spoke to Natasha Cockram and Josh Griffiths about their woes, and the last one is with Tish Jones who has had a tricky 3 years

Hope you enjoy it

Thanks a lot

Steve

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Workout Why

Wed, 23 Nov 2022 10:50:14 GMT

Inspired by our 4 part mini-series in how hard it is being a marathoner, from which this is a brief interlude, this is a session designed to try out a few methods to push on through when our body is screaming at us to stop, as it so often does!

There is some theory and then some practical, and like all good things in life, this really does take practice so hopefully this session helps you (and you get a physical workout too).

I briefly mention Marathon Milestones, the podcast programme a bit like couch to 5k but for the Marathon. Further details are here; https://themilestonepursuit.com/the-milestone-pursuit-in-running/marathon-milestones/

Thanks for listening

Steve

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Being a Marathoner is hard: Part 2

Fri, 18 Nov 2022 07:00:13 GMT

This is the part 2 of a 4 part mini series which explores how hard being a marathoner is through the eyes and experiences of the elite athletes that we invest in as part of our scheme to support underfunded British elite marathon runners.

Through this series we are talking to Natasha Cockram, Josh Griffiths, Charlotte Purdue and Tish Jones, the first three of whom had difficult races while representing their country this year while Tish hasn't raced at all.

In this episode we talk to Josh Griffiths about his exploding quad and what happened afterwards including the surprising benefit of the pandemic.

Hope there is something in there that is useful for you.

Thanks a lot

Steve

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Being a Marathoner is hard: Part 1

Fri, 11 Nov 2022 17:29:13 GMT

Hi - This is the first part of a 4 part mini series which explores how hard being a marathoner is through the eyes and experiences of the elite athletes that we invest in as part of our scheme to support underfunded British elite marathon runners.

Over the next 4 episodes we are talking to Natasha Cockram, Josh Griffiths, Charlotte Purdue and Tish Jones, the first three of whom had difficult races while representing their country over the summer while Tish hasn't raced at all.

In this episode we talk to Natasha about the Commonwealth Games and what happened afterwards.....

Hope there is something in there that is useful for you.

Thanks a lot

Steve

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Recovery Ramble - Freedom

Wed, 05 Oct 2022 13:44:47 GMT

Hello - 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 bed...

Thanks a lot

Steve

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Championship Marathoning with Josh Griffiths and Natasha Cockram

Thu, 07 Jul 2022 06:00:18 GMT

Hi - 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 interesting....

Steve

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Recovery Ramble - The Magic of the Marathon

Fri, 20 May 2022 12:31:58 GMT

Following 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 code MPPOD20 to get 20% off your first order. I'm no coffee fan or expert, but I'm reliably told that its really good coffee.

Hope you enjoy it, and if not I hope it helps get the ironing done, or gets you to sleep

Cheers

Steve

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The Boston Experience Celebration Edition

Thu, 12 May 2022 06:04:46 GMT

Today, 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.

This episode is once again fuelled by the amazing people at Chimney Fire Coffee (you might need the caffeine, this episode is a long one).....head to https://chimneyfirecoffee.com/ - where you can get a 20% discount on your first order with the code MPPOD20.

Hope you enjoy it, thanks for listening

Steve

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Room 101 Fartlek

Thu, 28 Apr 2022 09:15:15 GMT

Hello! 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 it.

In the meantime, take care and GO AND BUY SOME COFFEE

Steve

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Recovery Ramble - My Top 10 Races

Sat, 16 Apr 2022 06:00:00 GMT

The 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 runners
Workouts, where I record a session and you can run along as if I'm there with you
Recovery 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 a sign that the podcast might be growing up a bit, we introduce our first ever sponsor; https://chimneyfirecoffee.com/ - from whom you can get a 20% discount on your first order with the code MPPOD20.

I then go on to ramble about my best 10 races of my life, which ended up being the my 10 most memorable races.....(slight difference there, as I discuss in the podcast).

Thanks everso much for tuning in, it keeps my wife in coffee, and I hope you enjoy this one. If not, I hope it helps you, or your children, to sleep.

Looking forward to episode 101 already.

Take Care

Steve

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Breezy "Springtime" Workout on the Greasy Grass Track

Fri, 01 Apr 2022 11:32:27 GMT

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!

We have a pre-amble discussing some news around British elite marathoning AND the in-session chat is all about your VO2 max...

Warm up starts at about 10 minutes

Main set starts at 18 minutes

Thanks for running with me, I hope you enjoy the session!

Speak to you again soon

Steve

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Recovery Ramble - Labels

Fri, 25 Mar 2022 14:55:10 GMT

Hello - 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 just a set of opinions based on my experiences (and a little bit of science).

I hope you enjoy it and if not, I hope it passes the time!

Next time, we will do something DIFFERENT...

Cheers

Steve

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Strength with Tish Jones

Sat, 12 Mar 2022 23:42:04 GMT

This 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 abilities, and her passion for understanding the body, it's stresses and it's power really comes through in this really interesting conversation.

I hope you enjoy it. As ever, please contact me at steve@themilestonepursuit.com if you have any thoughts on this podcast, or indeed anything else!

Steve

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Recovery Ramble - Balance

Tue, 01 Mar 2022 07:00:23 GMT

Hello - 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 righteous. It isn't really intended to be any of those things in isolation, it's intended to be balanced.

I hope you enjoy it and if not, I hope you enjoy the birdsong and the woodpecker towards the end, or on the basis that being balanced isnt very exciting (something I talk about), I hope you get some sleep!

Make your time count ;-)

Steve

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Progressive Mindfulness or Mindful Progression

Mon, 21 Feb 2022 13:01:45 GMT

Hi - 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 and switch off from the outside world (beyond the one we can see).

This session takes us back to the roots of the niche and rustic podcast and as it develops, I am keen to hear your thoughts on how it could be improved, what you'd like to hear more of, and what you'd like to hear less of. If you have any views, then please let me know via steve@themilestonepursuit.com.

If not, just enjoy it for what it is.

Thanks a lot

Steve

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Courage with Natasha Cockram

Thu, 10 Feb 2022 11:42:10 GMT

Hello - 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, and found it very interesting, and I hope you do too.

Steve

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Recovery Ramble - Creating Habits

Fri, 28 Jan 2022 16:07:03 GMT

Hello - 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 day.....I hope you enjoy it, if not, it might help you get to sleep.

Steve

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Back to the Track

Wed, 19 Jan 2022 07:00:55 GMT

This 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 to push your aerobic system, get you out of your comfort zone and in my case lay some demons from last weekend's cross-country race to rest (I had a bad race, I was annoyed, it happens though and we move on!)

We have a pre-amble discussing British elite marathon performances, my own abject performance at Wormwood Scrubs and blue (or not so blue) monday.

Warm up starts at about 11 minutes

Main set starts at 21 minutes

Thanks for running with me, I hope you enjoy the session!

Speak to you again soon

Steve

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Chatting Consistency with Josh

Sat, 08 Jan 2022 06:23:06 GMT

Hi,

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.

Now, despite believing in substance over style (see episode 25 on my values), one of my goals is to improve the production quality of this niche and rustic podcast, and to that end I used a new bit of kit, and I have reviewed it and clearly there is a little more work to be done! (You will see what i mean once we get chatting).

Anyway, I really enjoyed this chat, it has a bit of everything in it and I hope you do too.

Thanks a lot

Steve

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Recovery Ramble - Setting Sustainable Goals

Sat, 01 Jan 2022 08:47:13 GMT

Welcome 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..

I hope it helps, even in a small way, with your goals for 2022 and beyond. If not, I hope you enjoy the run!

Happy New Year

Steve

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Christmas Hills

Mon, 20 Dec 2021 07:15:16 GMT

Hello - 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 best, Merry Christmas, enjoy your break.

Steve

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Recovery Ramble - Leadership

Fri, 10 Dec 2021 07:01:20 GMT

It 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 on the run.

I hope you enjoy it, and / or get something out of it.

If not, I hope it helps you get to sleep.

Steve

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Covid strikes

Tue, 30 Nov 2021 16:42:58 GMT

Hi - 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

Steve

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2.23 - From Olympic despair to London Marathon glory with Charlotte Purdue

Fri, 22 Oct 2021 16:45:00 GMT

In 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 story of controversially not being selected for the Olympics in March to running 2h 23 in the London Marathon in October focussing on how she felt at various stages of the journey, what she did and what she has learned about herself in the process while I often clumsily attempt to put the resilience spin on it.

I hope you enjoy it

Thanks for listening

Steve

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The real work starts now

Fri, 15 Oct 2021 06:14:11 GMT

In 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 - the real work starts now!

Hope you enjoy it

Steve

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aaaah, The London Marathon

Tue, 05 Oct 2021 13:05:14 GMT

Hello

For 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

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Up the London Marathon ladder

Wed, 29 Sep 2021 06:30:21 GMT

Hi - 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 in two and a half years. I in correctly reference a previous edition of the podcast, the one I meant is actually number 81 (Recovery Ramble no.12 - Be More Gareth)

The main session today is a ladder session - 60s, 90s, 120s, 150s, 180s, 150s, 120s, 90s, 60s all off 90s rest.

The warm-up starts at 18 minutes

The main session starts at 28 minutes.

Hope you enjoy it

Steve

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The Raducanu Recovery Ramble

Sat, 18 Sep 2021 15:28:59 GMT

Hello - 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 the forest.

Hope you enjoy it

Steve

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Recovery Ramble no.12

Sun, 11 Jul 2021 16:44:57 GMT

RECORDED 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 to me, what I think about it AND how it might apply to endurance sport AND to business.

It was fun to record, and made the time pass nicely

Come on England!

Steve

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Rambly Ranting amid some sunny speedwork

Wed, 09 Jun 2021 20:47:40 GMT

Hi - 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 to use a track, you can just follow my timings and effort levels.

Warm-up, post rant starts at 25 minutes

Main session starts at 31 minutes

Hope you enjoy it

Steve

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Progressive Mindfulness

Fri, 07 May 2021 15:04:45 GMT

HELLO!

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 those cues to help along the way.

The session follows a little pre-amble about the return to normality (and a plug for Marathon Milestones https://themilestonepursuit.com/the-milestone-pursuit-in-running/marathon-milestones/) and starts at 9 minutes....

Hope you enjoy it......

Steve

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Recovery Ramble no.11

Sun, 02 May 2021 06:00:20 GMT

Hi - 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 disagree on, if you want!

I really enjoyed recording this one, it was great to reflect. It was also one of those runs where I finished and couldn't really remember large chunks of the run.

Thanks as ever for supporting the ramblings and for supporting The Milestone Pursuit, what a year!

Hope you enjoy the reflections!

Steve

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Introducing Marathon Milestones

Thu, 22 Apr 2021 14:33:52 GMT

Hi - 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 benefits

Listen in to find out what its about, what you can expect, what you might get out of it and what to do next!

You can also head here for more info; https://themilestonepursuit.com/the-milestone-pursuit-in-running/marathon-milestones/

Or straight to sign-up on patreon here;https://www.patreon.com/themilestonepursuit?fan_landing=true

Thanks a lot

Steve

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Transparently Aging at Speed

Tue, 06 Apr 2021 06:20:01 GMT

Hello - 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.

Warm up starts after the ranty pre-amble at 19 minutes, the main session at 25 minutes!

Hope you enjoy it

Steve

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The Olympic Marathon Trials edition

Wed, 24 Mar 2021 12:46:35 GMT

This 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 plane
The 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 as you can sustain, then 90s and repeat. We build on last week's focus on technique with some chat about relaxing shoulders, hands and arms.

Warm up starts after the chat/rant at 27 minutes, the main session at 36 minutes!

Hope you enjoy it

Steve

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The return of some speed work

Fri, 12 Mar 2021 12:27:20 GMT

After 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 starts at c.20 minutes

Session starts at c.32 minutes

Hope you enjoy the session.

Steve

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Recovery Ramble no.10

Sat, 13 Feb 2021 15:31:49 GMT

Inspired 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.

Steve

Oh, and I refer to a TED talk by Rita Pierson, which is here - https://www.ted.com/talks/rita_pierson_every_kid_needs_a_champion?language=en

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Recovery Ramble no.9

Fri, 22 Jan 2021 16:32:43 GMT

Hi - 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 resilience right now too.

Steve

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Recovery Ramble no.8

Fri, 15 Jan 2021 16:53:29 GMT

This 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

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Recovery Ramble no.7

Sat, 02 Jan 2021 15:37:59 GMT

The 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 - start with what are you going to do tomorrow!)

Steve

PS - Please comment, review, and if you like it and want to hear more, share it and subscribe to the podcast

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Mindfulness and reflections

Sat, 26 Dec 2020 10:00:17 GMT

Welcome 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 again for all your support and encouragement this year with the podcast (and beyond), it means a lot and as I reflect on my own 2020, the podcast features heavily as something that I just couldn't have envisaged this time last year. I wonder what the next 12 months holds?

Take Care

Steve

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Progressing through the paces

Mon, 14 Dec 2020 18:02:07 GMT

Welcome 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 minutes

Session starts at about 10 minutes

Take care

Steve

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Ewan Cameron - 2.19 Marathon Man

Fri, 11 Dec 2020 19:23:42 GMT

Hi - 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 the ever changing nature of our coach-athlete relationship as it isn't necessarily what you think it might be!

Hope you enjoy it!

Steve

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It's cold

Mon, 07 Dec 2020 13:00:48 GMT

Hello

This 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

Session starts at c.20 minutes

Put a hat and gloves on, maybe have a hot chocolate before you go. Enjoy the session.

Steve

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Recovery Ramble no.6

Fri, 04 Dec 2020 09:12:23 GMT

In 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 of values driven purpose, imposter syndrome ad short termism. In particular it builds on the idea of imposter syndrome.

FYI - I'm not immune to any of this, I'm not perfect, you don't have to agree with what I say, and that's part of the point I make.

Steve

PS - Please comment, review, and if you like it and want to hear more, share it and subscribe to the podcast (yes, I realise the irony of this) and please feel free to help the development of more content like this through our Patreon page https://www.patreon.com/themilestonepursuit - or of course ignore it all completely and enjoy the content for what it is

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The (non) fake tales of San Francisco

Mon, 30 Nov 2020 13:31:56 GMT

Hi - 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 mins

Main session starts at around 13 mins

Enjoy the session and let me know where you are in the world!

Steve

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Olympic Dreams

Mon, 23 Nov 2020 12:02:38 GMT

Hi - 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 person

This 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 easing of lockdown and the British Athletics Olympic Trials

Oh, and there's some quiz questions and some trivia too....something for everyone

Warm-up starts at around 12 mins

Main session starts at around 20 mins

Enjoy the session!

Steve

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No man's land

Mon, 16 Nov 2020 14:27:49 GMT

We 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 rep.

Warm up starts at 14 minutes

Session starts at c. 23 minutes

Hope you enjoy the session and don't get stuck in no man's land.

Steve

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Squelchy, Trumpy 200s

Mon, 09 Nov 2020 14:48:25 GMT

Welcome 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 minutes

Session starts at c.16 minutes

Hope you enjoy the session

Steve

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Recovery Ramble no.5

Wed, 04 Nov 2020 15:55:33 GMT

This 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.

Steve

PS - Please feel free to help the development of more content like this through our Patreon page https://www.patreon.com/themilestonepursuit - or of course ignore it all completely and enjoy the content for what it is

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Fast and Furious

Mon, 02 Nov 2020 11:46:49 GMT

Welcome 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 minutes

Session starts at c.27 minutes

Hope you enjoy the session

Steve

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8642

Mon, 26 Oct 2020 17:02:19 GMT

Continuing 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 minutes

Session starts at c.25 minutes

Steve

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The Runner's High

Fri, 16 Oct 2020 11:32:24 GMT

In 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. Look after yourself.

Warm up starts at 14 minutes

Session starts at c.23 minutes

Get that buzz....

Steve

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The London Marathon debrief edition

Thu, 08 Oct 2020 13:46:05 GMT

Last 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 it

Steve

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The Kipchoge Blocked Ear edition

Tue, 06 Oct 2020 11:11:54 GMT

Too 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 that took place last weekend plus a reminder of the Early Milestones programme that we run (https://themilestonepursuit.com/the-milestone-pursuit-in-running/earlymilestones/)

Warm up starts at 12 minutes

Session starts at c.21 minutes

Hope you enjoy it

Steve

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Channel your 7 year old self

Thu, 01 Oct 2020 08:02:02 GMT

Run 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/the-milestone-pursuit-in-running/earlymilestones/

To receive your copy of the newsletter, click here..http://eepurl.com/dJmSZz..)

Thanks a lot

Steve

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The London Marathon preview edition

Tue, 29 Sep 2020 12:24:57 GMT

In 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.

Game on.

Hope you enjoy it

Steve

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Down the ladder and then back up it again

Mon, 28 Sep 2020 12:52:00 GMT

Having 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 rest

Full of chat about the elite London Marathon taking place this weekend plus a reminder of the Early Milestones programme (https://themilestonepursuit.com/the-milestone-pursuit-in-running/earlymilestones/)

Warm up starts at 13 minutes

Session starts at c.22 minutes

Enjoy the autumn sunshine

Steve

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It's all about the hips

Thu, 24 Sep 2020 09:56:08 GMT

I 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 minutes.

Let me know how you find the session

Thanks a lot

Steve

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The #howfar challenge

Mon, 21 Sep 2020 15:09:00 GMT

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 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-cc

Enjoy the session, be careful crossing the roads!

Steve

PS - here is the strava file of my run....

https://www.strava.com/activities/4091548757

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Run for the Hills

Wed, 16 Sep 2020 16:31:19 GMT

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 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 your speed to the incline, and focus on effort level, which is HARD!

Enjoy the session, look for the horizon!

Steve

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Up and down the ladder

Mon, 14 Sep 2020 13:08:31 GMT

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 at Roding Valley Rec for aset of ladder intervals;

60s, 90s, 120,s 150s, 180s, 150s, 120s, 90s and 60s.....all off 90s rest

A 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 minutes

Session starts at c.17 minutes

and here is a reminder of the #howfar challenge - https://www.letsgetrunning.co.uk/howfar-cc

Enjoy!

Steve

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Rule-of-6 day exercises for runners

Thu, 10 Sep 2020 06:04:58 GMT

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 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

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All out 300s

Mon, 07 Sep 2020 19:58:05 GMT

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, 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 minutes

Session starts at c.29 minutes

and here is a reminder of the #howfar challenge - https://www.letsgetrunning.co.uk/howfar-cc

Enjoy!

Steve

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Recovery Rambling - Imposter Syndrome

Thu, 03 Sep 2020 11:23:16 GMT

This 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 it. As we all enter new arenas in this strange world we live in, imposter syndrome, which affects 70% of us at some stage in our lives anyway, is likely to be highly present....

Hope you get something from it.

Steve

PS - Please feel free to help the development of more content like this through our Patreon page https://www.patreon.com/themilestonepursuit - or ignore it all completely!

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Bank Holiday Monday speed

Mon, 31 Aug 2020 19:54:48 GMT

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 how I got on!

Warm up starts at 11 minutes

Session starts at c.19 minutes

and here are all the details of the #howfar challenge - https://www.letsgetrunning.co.uk/howfar-cc

Enjoy!

Steve

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Going back to 505

Mon, 24 Aug 2020 22:03:55 GMT

Going 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 the lanes as I trained.

The session? Oh yeah, the session is 1600m at 5k pace, 400m all out, 1200m at 5k pace, 300m all out, and then a final 600m with a twist - the rest is generous. It's a great session. Long reps and fast reps, love it.

Warm up starts at 15 minutes

1st groundsman rant at c 20 mins

Session starts at c.25 minutes

2nd groundsman rant at c 35 mins (I edited this one a little so as not to incriminate him.....)

Have fun, I did.

Steve

Details of the #howfar challenge here....https://www.letsgetrunning.co.uk/howfar-cc - sign-up!

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The #howfar challenge edition - togetherness

Fri, 21 Aug 2020 19:14:28 GMT

This 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 Stock Exchange to Canary Wharf to win some prizes donated by Clif bar, Runderwear and Soar Running AND most importantly of all, contribute to our chosen charity - Children with Cancer UK.

It costs just £8 to enter and half of which goes directly to the charity.

And finally, once you sign up, we will support you with zoom strength and conditioning workouts, more podcast training sessions and webinars. So much value!

Thanks for listening.

Steve, Shaun and Joel

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5k speed work with 50k chat

Mon, 17 Aug 2020 22:09:14 GMT

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, 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 not distance (as I do in this session) then it's 2 mins 15s for the 600s and 90s for the 400s.

If that's all too hard - just run-a-long.

Warm up starts at 11 minutes

Session starts at c.21 minutes

Have fun!

Steve

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Sweaty 400s

Mon, 10 Aug 2020 21:45:30 GMT

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, 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, keep your hips high, throw your elbows back and enjoy the sweat-athon

Warm up starts at 10 minutes

Session starts at c.19 minutes

Have a good session, embrace the heat and eat a bag of crisps (for their salt content and associated hydration properties obvs) afterwards.

Steve

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Special Edition - The Ascent of Ben Lawers (a 1200m peak in the scottish highlands)

Sat, 08 Aug 2020 06:00:17 GMT

Hi - this is a special edition recorded while exploring the Munros of the Scottish Highlands. It's something of a set of reflections about the last 5 months, a little about the London Marathon, running twitter and new chapters. Includes some rants, some sheep and a LOT of wind......did I make it to the top (and back down again)??? Can you even put up with the podcast long enough to find out?

Hope you enjoy it. Here's the pic I took while recording.....

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Speed on the Beach

Mon, 03 Aug 2020 17:13:33 GMT

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, 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, so the way to manage this session is to run the 5k paced stuff at your pace for 400m or 90 seconds whichever comes first, and then run the steady section for as long as it takes me - if you're fast you'll go further, if you're slower than me you'll go less far (obviously).

The key to the steady pace is to think of it as an effort level rather than a pace - it should be easier than HM pace/effort, but it is NOT a jog. It should feel comfortable but not so easy you can manage to speak full sentences.

This session all takes place on the enormous beach at Lytham St.Annes......

Warm up starts at 8 minutes

Session starts at c.18 minutes

Have a good session

Steve

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Speed Sandwich

Mon, 27 Jul 2020 21:28:37 GMT

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, 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

Session starts at c.12 minutes

Have a good session

Steve

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Combo intervals

Mon, 20 Jul 2020 21:57:46 GMT

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 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 5k pace.

It also features a slight rant about the guidance/speed of progress/equality in athletics as compared to other sports.

Warm up starts at 15 minutes

Session starts at c.23 minutes.

Oh and I didn't have time for stretches as it was getting dark and the forest was getting scary so I have been clever (??!) and mixed in some stretches from another session, with a bit of chat about how useful they are (in my opinion, not everyone agrees on this).

Enjoy the workout, the start of the sharpening up process!

Steve

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The engine just kept running

Wed, 15 Jul 2020 20:27:37 GMT

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 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

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Speed Endurance part 3

Mon, 13 Jul 2020 18:27:33 GMT

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 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 minutes

Session starts at c.11 minutes.

Steve

Please head to Patreon page here -https://www.patreon.com/themilestonepursuit?fan_landing=true to see how to contribute to the development of this content or sign-up to our ongoing coaching programme Early Milestones.

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Easy run with spicy surges

Wed, 08 Jul 2020 13:33:28 GMT

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 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

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Speed endurance round 2

Mon, 06 Jul 2020 16:23:18 GMT

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 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, hence the chat about the heat!

Warm up starts at 8 minutes

Session starts at 13 minutes.

Don't forget to sign up to receive a copy of our newsletter here; http://eepurl.com/dJmSZz

Steve

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The Square of Power

Wed, 01 Jul 2020 18:51:00 GMT

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 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!

Steve

Oh, and a reminder that the next Early Milestones podcast coaching programme starts next week - all the details are here;

https://themilestonepursuit.com/the-milestone-pursuit-in-running/earlymilestones/

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Speed Endurance and Stress

Mon, 29 Jun 2020 21:28:02 GMT

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 (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 minutes

Session starts at 15 minutes.

I also talk about The Monthly Milestone, due out soon with features on stress and reflecting on lockdown life. To get your copy, sign up here; http://eepurl.com/dJmSZz

And finally, I mention the Early Milestones programme - the details of that are here; https://themilestonepursuit.com/the-milestone-pursuit-in-running/earlymilestones/

Steve

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Mindfulness and Joy!

Thu, 25 Jun 2020 08:47:55 GMT

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!

Steve

Please head to Patreon page here -https://www.patreon.com/themilestonepursuit?fan_landing=true to see how to contribute to the development of this content and to read about our ongoing coaching programme Early Milestones.

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Back to where it all started - the OLYMPIC stadium

Mon, 22 Jun 2020 19:48:54 GMT

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 (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 immediately

Session starts at 8 minutes.

And embrace the heat, remind yourself that the likely short term impact on performance carries great benefits in the long term (and hydrate yourself before hand)

Steve

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No mention of Chigley

Wed, 17 Jun 2020 18:56:01 GMT

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 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

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Flip-Flop intervals

Mon, 15 Jun 2020 22:03:38 GMT

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 (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 between fast and controlled in today's session...

Warm up starts at 10 minutes

Session starts at 17 minutes

Have fun - and as we enter a new phase of lockdown (let's call it the Primark phase), please let me know if there is anything you want more or less of in these sessions.....

Steve

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Recovery Rambling - Part 3

Fri, 12 Jun 2020 06:35:35 GMT

This 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 luxury cars - which are not part of my value set (but it's totally fine if they are in yours), it's almost as if the recording app knew! Anyway, you miss my fond farewell and more importantly a ramble about owning your values. Don't shy away from them or fear judgement for them, whatever they are, because they are about you and who you are. Own them.

And while I'm here, don't forget you can help the development of more content like this through our Patreon page https://www.patreon.com/themilestonepursuit

Thanks a lot, as ever

Steve

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Easy run with spice (and mentions of Liverpool FC and Chigley)

Wed, 10 Jun 2020 21:21:08 GMT

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/Chigley

Enjoy the session, forgive the ramblings, its a sign of the times!

Steve

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Pyramid Intervals

Mon, 08 Jun 2020 21:18:44 GMT

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 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? and what's the plan?

Warm up starts at 10 minutes

Session starts at 20 minutes

Enjoy the session, I did.

Steve

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Fartlekking about

Wed, 03 Jun 2020 17:06:28 GMT

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 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 minutes

Enjoy

Steve

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6,5,4,3,2,1 - Olympic Stadium laps

Mon, 01 Jun 2020 16:45:07 GMT

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 returning to the Olympic Park and we're changing it up a little from the out and out speed of the last few weeks

6, 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!

Steve

Please head to Patreon page here (https://www.patreon.com/themilestonepursuit?fan_landing=true) to see how to contribute to the development of this content and to read about our new coaching programme Early Milestones.

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Charlotte (Purdue) chats

Fri, 29 May 2020 20:10:46 GMT

I 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.

Steve

The Milestone Pursuit is designed to help people set their milestones and then develop the step by step plan, often over many months or years to reach them (the pursuit). But we also have a pursuit of our own – to help improve the standards of British elite marathon running. At the moment we do that by building a fund to provide some financial support to Charlotte, Josh Griffiths and Dan Studley. More details on that can be found at https://themilestonepursuit.com/the-milestone-pursuit-in-running/investment-into-british-marathon-running/)

If you wish to contribute to this and/or help me develop my interviewing/chatting skills (and productuon skills!) to create more content like this, please visit our Patreon Page where you can also read about our Early Milestones coaching package; https://www.patreon.com/themilestonepursuit?fan_landing=true

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Mindfulness and PATIENCE

Wed, 27 May 2020 19:45:52 GMT

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 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 it

Steve

https://www.patreon.com/themilestonepursuit?fan_landing=true

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Speed - The Barnard Castle edition

Tue, 26 May 2020 09:03:14 GMT

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 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 mental health fall-out from the weekend's events!

Also, in a clumsy piece of cross-selling, I make mention of the Early Milestones audio coaching programme. It might not be for you, but it might be good for someone you know? All the details are on the website here https://themilestonepursuit.com/the-milestone-pursuit-in-running/earlymilestones/ or on the Patreon page here (https://www.patreon.com/themilestonepursuit?fan_landing=true)

Enjoy the session!

Steve

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The Triangle of Strength, Balance, Agility and Co-ordination exercises

Thu, 21 May 2020 04:27:22 GMT

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 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 the Kubler-Ross grief cycle

Session starts at 15 minutes

Involves a run-in with a Cockerpoo at 6 minutes

Enjoy

Steve

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Tuesday morning speed

Tue, 19 May 2020 06:45:56 GMT

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 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 you, and you also miss out on a ramble about having my haircut like I'm a sheep losing its fleece. I have managed to stitch a pre-amble about tadpoles and a rude cyclist on though!

Sorry about the lack of warm-up, but you know what to do - 6 x 50/60m strides with drills and exercises. Then, bang,600m.....

The session was recorded first thing in the morning around a quiet housing estate so apologies if I'm a little quieter than usual, didn't want to wake the neighbours!

Enjoy the session!

Steve

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Recovery Rambling Part Deux

Sun, 17 May 2020 22:29:13 GMT

This 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://themilestonepursuit.com/the-milestone-pursuit-in-running/earlymilestones/

Thanks a lot, as ever

Steve

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Run like a child

Wed, 13 May 2020 14:51:02 GMT

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 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 guidance

Session warm up starts at 23 minutes following pre-amble
Session starts at about 30 minutes.

This is far removed from Mindfulness, but running like a child, can be a fantastic release from adult stresses. You can read more on mindfulness running as featured in the Guardian here.....https://www.theguardian.com/lifeandstyle/2020/may/09/fit-in-my-40s-silently-arguing-mindful-running-coach.

Enjoy the session!

Steve

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Speed - can someone lend me some?

Mon, 11 May 2020 21:37:12 GMT

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 the Guardian here.....https://www.theguardian.com/lifeandstyle/2020/may/09/fit-in-my-40s-silently-arguing-mindful-running-coach.

Enjoy the session!

Steve

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Recovery Rambling

Sat, 09 May 2020 20:28:45 GMT

I 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 some deer as a result.

Thanks for all the support with this podcast so far, let me know what you'd like to hear more or less of in future.

More sessions to come this week....in the meantime I'm off to help someones who's chain has come off their bike (see the Guardian article...https://www.theguardian.com/lifeandstyle/2020/may/09/fit-in-my-40s-silently-arguing-mindful-running-coach.)

Steve

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30 seconds up a hill

Wed, 06 May 2020 14:58:05 GMT

Ok - so the inevitable has happened, and there was a glitch in this recording (the mic slipped a little further from my mouth than I realised leading to a more rustly run than normal). Still these things happen, I'm a running coach, not a broadcaster, and it just about works so I've posted it anyway.

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 some hill reps - 8 sets of 30s hard up a hill ,walking back down. Simple!

If you don't have a hill near you, any incline will do.

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If you do speed sessions in a forest where no one sees you, do they really happen?

Mon, 04 May 2020 22:38:55 GMT

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 progressing on the short and sharp speed work of previous weeks, moving up to 3 sets of 2 x 400m, 2 x 200m each with 60s rest in between and then 3 mins rest in between sets. Running fast is less great (for me) this week.....it happens....move on....

Give it a go! What's the worst that can happen?

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Mindfulness AND Courageousness

Wed, 29 Apr 2020 11:47:06 GMT

Mindfulness has its roots in Buddhist meditation, but we can also use running to focus on the present and switch of from our losses from the past and the noisy anxieties about our future. In this audio coaching session, where you download the recording and listen to it on the run as we are there with you, we are focusing on mindfulness, which in running terms is all about running easy and switching off the world by focusing entirely on how and where we are running. We then use this is a springboard to think about what we can practically do to be courageous - an important trait that we need to tap into amid uncertain times.

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Running fast is great

Mon, 27 Apr 2020 17:13:12 GMT

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 the short and sharp speed work of previous weeks, this time with 5 sets of 400s, 60s rest and then 200s all out, with 3 minutes rest in between each set. 3k of effort in total - all fast. Running fast is great!

Hope you enjoy running it / listening to it, as much as I enjoyed recording it.

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Be Not Afeard, the isle is full of noises

Wed, 22 Apr 2020 20:37:09 GMT

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 focusing on keeping it easy, but making the the easy run more interesting with a few random surges

Featuring 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/themilestonepursuitmetricmarathon

Enjoy

Steve

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Short and Sharp speed session

Mon, 20 Apr 2020 15:35:46 GMT

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 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/themilestonepursuitmetricmarathon

Enjoy

Steve

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Breathing down your neck (out and back session)

Thu, 16 Apr 2020 10:29:17 GMT

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.

Steve

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Give it all you've got - 10 x 200m as hard as you can

Mon, 13 Apr 2020 14:48:41 GMT

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 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.

Recorded on 13.04.20, Easter Monday

Steve

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Mindfulness in running

Sat, 11 Apr 2020 08:49:41 GMT

As 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! Esp coz I needed a break from a rather chaotic household with kids 😂the park was much quieter so perfect setting 😊. Thanks Steve!"

“I discovered your podcast via the Guardian’s “Fit in My Forties” column at the weekend and ran to the first episode, Mindfulness in Running, on Sunday and again this morning. In a word, it was brilliant. Fan letters are not normally my thing, but I wanted to let you know how inspirational I found this episode. I never noticed the distance or any tiredness because I was so caught up in the moment and reflecting on what was happening with my feet, head, arms etc. I like to think that my technique is improving as a result of your gentle guidance “

If you liked this approach and would like some affordable support for your running, why not join our Early Milestones audio coaching programme. Just click here or visit our website for more details.... https://www.patreon.com/themilestonepursuit

Enjoy, switch off the world....

Steve

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The reverse ladder......

Thu, 09 Apr 2020 16:27:25 GMT

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 has moved a lot since then, but also not much, all at the same time

Steve

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The Triangle of Doom (of fun strength and balance exercises really)

Wed, 08 Apr 2020 16:02:05 GMT

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

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